Name: Playbook - KICK IT With Kay - DB ONLY AT HOME UPPER BODY
Uploaded: 2024-01-01T12:36:37.032Z
Duration: 35 min
Description: DB ONLY AT HOME UPPER BODY

Lauren Cowley

Kacie

This is the perfect circuit for those of you trying to get an upper body burn with minimal equipment! 

Complete each exercise back to back with only 10 seconds between sets. Once you complete one set of EVERYTHING. Rest and repeat.


All you need is 1 pair of medium to heavy dbs  and one pair of medium dbs.

Complete 1 set of each exercise back to back. 

Rest 2 min then repeat for 4-5 rounds total.

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell front raises

- Raise your arm keeping a slight bend at the elbow 
- Raise until you reach shoulder height 
- Lower with a slow controlled motion

Dumbbell lateral raises

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

**complete 15 reps per arm each set

- Kneel & keep chest lifted & tummy tight
- Press the dumbbell up until your reach full extension 
- Lower slowly
-complete desired reps on one side then repeat on the other

Single arm shoulder press with leg dip

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (double)

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

- Start with your arms extended above your shoulders and either a Dumbell in each hand or one larger one like me
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Kneeling Dumbbell skull crushers

24 alternating reps per set

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side
-goal is to keep hips as still as possible while switching arms

High plank shoulder taps

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up

Wide push up

DB ONLY UPPER 💪🏼

DB ONLY AT HOME UPPER BODY

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

Monica

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!)

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

Amazing arm workout! I’ll do it more often

DB ONLY ARMS! 💪🏼

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 AT HOME UPPER BODY

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