Name: Playbook - Kass Callori - One Dumbbell, Lots of Legs
Uploaded: 2024-03-29T17:40:23.964Z
Duration: 30 min
Description: One Dumbbell, Lots of Legs

Get your legs burning with this super fun and effective workout!

Here I’m using one, 40 lbs dumbbell on my front porch while my kids play outside.

“I don’t have time to workout, I have kids.” Instead of using them as an excuse, use them as a reason. 

If you want your kids to be more active, be the example, and show them how.

- Keep a slight bend at both knees and a neutral spine
- Hinge forward, bending your leg while lowering the dumbbells straight down 
- Drive your hips forward and use your glutes and hamstrings to power back to standing
- 12 reps each leg

B-Stance Elevated Squat

- Stand in a wide toes out stance 
- Lower into a squat and pulse 3 times

Sumo squat pulses

- Push through the balls of your feet
- Engage your calves as you go up

Standing calf raise

- Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto stair and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- 12 reps each side

Dumbbell step ups

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position
- 10 reps each side

Dumbbell lateral lunge

One Dumbbell, Lots of Legs

I’m using an 8-pound Medball.

This is a great core workout to work on your stability and strength in your deep core. If you don’t have a med ball, you can also use a Dummbell.

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes and core
- Slowly extend one leg at a time so it’s parallel to the ground
- repeat alternating legs
- 20 reps

Glute bridge March extensions

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes and core
- Slowly march your feet, lifting your knees up

Glute bridge marches

- Start in a hollow body hold position, holding med ball overhead
- Tuck your knee into your chest with control (one at a time) 
- move the medicine over your knee with control
- Extend your legs back out to starting position
- Engaging your core throughout the movement

Hollow body med ball knee tucks

Medicine Ball Core Stability

20 Min Full Body

At Home Legs + Abs 🏋️‍♀️

Nice workout! I can see my arms are toned up!

Bea Ripoll

Tone Upper Body

Awesome job lady! Got the burn I was looking for!

Michael strong

Full Body Combos

Quick Booty Burn 🔥

Back and Biceps

20 Minute Total Body

Legs are Built in the Gym 🦿

Full Body Fun

Kristy

Barbie Does Upper Body Too 💪🏼

Home Grown Booty Workout 🎃

Great workout! Muscles are burning!!!🔥🔥🔥

Dumbbell Total Body 🥵

Back & Shoulders + Bench Core

Wow that was really good burned over 450 calories. But took me longer than 40 mins. I took close to 30 second breaks in between too.

Christa

This took way longer than it should have- between a child that got their hair stuck in the trampoline spring and a flat bike tire- lets just say this wasn’t optimal working out conditions!  Haha!

Triple Set Legs & Core

Wow, that was a really good workout!!!🔥🔥🔥💪🏼

Full Body HIIT 💪🏼

Upper Body Blast 💥

Gym Day Booty Pump

Kettlbell Total Tone Up

Upper Body Blast w/ Core 💪🏼⚡️

Wow, what a workout!!! It got me so tired! But I finished it and feeling good!💪🏼

Firey Full Body ❤️‍🔥

BURN!!!! 🔥🔥🔥🔥EVERYTHING IS ON FIRE!!!!!

Back & Shoulders w/ Core Burnout

Aimee

Strong Legs and Abs of Steel 🦿

Upper body blast indeed!!!!🌟🌟🌟🌟🌟

Upper Body Blast

At Home Legs + Core

15 Min Plate Combo w/ Core Burnout

Strong Legs 💪🏼 + Deep Core

Awesome!  Loved it- did it outside in the sunshine!!!

Upper Body Blast + Core

Total Body HIIT

Home Grown Booty Workout and Core Stability 🎃

Wow, that core workout got me! I’m glad I finished it!!!

Ferris

Arm Toning Upper Body Workout 🦾

One Dumbbell, Lots of Legs + Abs

Nice workout! My core is feeling it now!!!💥💥

Full Body Combos + Core

Back and Shoulders 💪🏼

Feeling the burn in my legs and core! Thanks for uploading more workouts in your app!

Barefoot Total Body at Home

I love your compound workouts!😊💪🏼

Great for my first time with the app 💪🏻

Sandra

Wow, our muscles are burning!!!🔥🔥🔥
We added a 30-minute run and 3 rounds of Lat Pull Downs. Feeling electrified!!!⚡️💪🏼

One Dumbbell, Lots of Legs

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