Name: Playbook - KICK IT With Kay - DB ONLY ARMS! 💪🏼
Uploaded: 2024-01-01T12:36:37.121Z
Duration: 45 min
Description: DB ONLY ARMS! 💪🏼

Amazing arm workout! I’ll do it more often

Monica

Getting a crazy arm pump today! All you need is a pair of light to medium dumbells!

NOTE: adjust the rep range as needed. Depending on how heavy your dumbells are you may need to add or take away reps. Just train 2 reps or so until failure

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Dumbbell hammer curl

- lay on back 
-Arms extended above shoulders a dumbbell in each hand
- Bend at the elbow lowering the dumbbells towards your head
- Fully extend up contracting your triceps

2 arm dumbbell skull crushers

- lunge with one knee down on floor and other foot forward 

- Curl dumbbells up towards your shoulders while keeping them turned out in a wide “W” placement 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Dumbbell incline bicep curls (WIDE)

-standing or kneeling on knees 
- Curl dumbbells towards shoulders using a close grip (top of each dumbell touch) 
- Pause at the top then lower under control
*try not to use momentum to swing dbs up! Slow and controlled reps

close grip DB curls

- Keep arms parallel to the floor
- Get a deep stretch and extend out fully contracting your triceps

tricep overhead extension

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

DB ONLY ARMS! 💪🏼

Loved that it challenged me in areas! It allowed me to see where growth can be made and where I’ve been making progress.

Taylor

Sophie Schwartz

DB only Full Body EMOM

Shaylea

Kacie

Full Body Burn (DB only!)

Kelli

Wow. My legs are literally going to be dead later

Emily Williams

At home legs & abs!

Shoulders are my new fav! The burn was too good! ❤️

I wasn’t expecting to sweat this much doing upper body !

Steffany Hernandez

Dumbbell Only Shoulders

Emma Mathews

Such a perfect at home workout, especially sense I have been so off of my workouts! A saving grace fr!

Anslee

30 min Full Body BURN

Anna

This was perfect for being out of town! I could knock it out in the hotel room & I was able to get a great sweat in! I love this app 💗

Madison

NO EQUIPMENT SWEATY HIIT 🥵

That shoulder circuit almost killed me, but in a good way! Loved it!

DB ONLY FULL BAWDY 🥵

Jamie

So awesome! Tough, but feels so good to accomplish!

FULL BODY TONE: DB ONLY

KETTLEBELL ONLY EMOM

Wow! This workout was SO GOOD!! Thank you Kayla, your workouts are 🔥

Lyndsey

Alexis

DB only Leg Day!

Quads on fire! Love it, can’t wait for tomorrow’s workout!

Malin

Tayla

SPICY DB ONLY LEGS

FULL BODY (Dumbbell only)

AT HOME HIIT 💦

It was just a great workout , I was having issues with my lower back but I’m sure it’s because of my form but I did my best to push thru and correct myself when I felt like it was hurting . I was at core24 and it was so packed I left & came to my apt gym and I’m glad i did cause I was in my own world & killed my workout!

DB ONLY BACK & BIS

DB ONLY LEGS (+ a bit of arms)

Tyler

DB ONLY LEGS! (Lots of booty!)

Lauren Cowley

DB ONLY AT HOME UPPER BODY

KB ONLY FULL BOD

CARDIO & CORE: BODYWEIGHT ONLY

First one back in months. It wasn’t pretty but it was done🙏🏼

Emmie

DB ONLY FULL BOD CIRCUIT

No Equipment Quick Sweat Sesh!

Holly

BODYWEIGHT CORE

DB ONLY LEGS

So happy I found your app! I’m doing a lot of traveling so it’s nice to have a trainer in my pocket! lol

DB ONLY ARMS! 💪🏼

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