Name: Playbook - Kass Callori - Total Body Dumbbell + Abs
Uploaded: 2023-06-10T18:45:28.579Z
Duration: 40 min
Description: Total Body Dumbbell + Abs

All you need to do is grab some dumbbells, and start this workout

Do these four compound movements that will kick your booty and will set your biceps and shoulders on fire!

Grab some dumbbells, mine are 15 lbs, and try this workout. 

Four compound movements that will kick your booty and will set your biceps and shoulders on fire!

- From a standing position take one giant step back
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- With both hands press the dumbbells overhead
- Reverse the movement back to starting position

Reverse lunge w/ dumbbell shoulder press

- Start with a large side step
- Bend knees and squat with one leg, while keeping the other extended
- When you reach the lowest point of your lunge, pinch shoulder blades together and pull dumbbells back
- As you return to the upright position, with controlled movement, lower dumbbells down and explode off your lunging leg
- Repeat 6 reps each side

Lateral Lunge w/ Row

- Begin with feet slightly past shoulder width apart, toes pointed outward
- Squat down, and raise dumbbell straight up, making sure to keep tension in your glutes AND shoulders 
- While returning to standing position, focus on squeezing and activating your glutes, while lowering dumbbell down

Sumo Squat w/ Front Raise

- Stand tall with your feet shoulder width apart
- Keeping your weight in your right foot, take a big step back with your left leg, crossing it behind your right leg 
- Lower your body, by bending your knees, until your right thigh is parallel to the floor.
- Curl dumbbell, keeping tension in your bicep
- Return to upright position, and focus on pushing your knee outward to focus tension on your hips and glutes
- Repeat 6 reps each leg

Curtsy Lunge w/ Bicep Curl

- Start with feet slightly past shoulder width apart
- Squat down, and do a hammer curl (see hand placement to really activate both bicep muscles!)
- Explode up, jumping off the ground

Jump Squat w/ Hammer Curl

Total Body - Arms and Legs

I’m always asked “how often should I workout my core?” Everyday you workout, you should throw in a core burnout like this in the middle or the end of your workout.

Here I’m using a 25lbs kettlebell, you can also use a dumbbell.

- Lift both feet up off of the ground and extend both legs as you simultaneously lower your upper body
- Be sure to get full extension at your hips and legs
- With control, bring your legs back to your chest without touching the ground with your feet and return to the starting position
- Keep weight centered

Knee Tucks

- Sit with legs and torso elevated
- Hold a kettlebell above the center of your core 
- Twist the kettlebell to the side touching the ground back and forth to both sides

Kettlebell Russian twist

- Hold Dumbbell overhead 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Leg raises to hip raises

- Hold the weight in both hands with your arms extended and your shoulders off the ground
- Bring one leg up and down
- Alternate with opposite leg 
- Keep core engaged

Weighted hollow body flutter kicks

Kettlebell Core

Total Body Dumbbell + Abs

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 💪🏼⚡️

One Dumbbell, Lots of Legs

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!!!⚡️💪🏼

Total Body Dumbbell + Abs

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