Name: Playbook - Kass Callori - Total Body
Uploaded: 2023-10-17T06:17:54.444Z
Duration: 30 min
Description: Total Body

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

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Love love love this!!!!  Especially for crazy days- I can always fit this one in!!!!!  Thanks so much!!!!

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