Name: Playbook - KICK IT With Kay - DB ONLY BACK & BIS
Uploaded: 2024-01-01T12:36:36.986Z
Duration: 40 min
Description: DB ONLY BACK & BIS

Emma Mathews

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!

Steffany Hernandez

All ya need is a pair of medium and medium heavy dumbbells for this one!

I kept the breaks between each set less than usual purposely. Assuming you don’t have access to super challenging weights at home I want to be sure I at least keep your heart rate up!

Increase weight each set if you have more dumbbells available! These you can typically go a little heavier 

- 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

-your body is in the same position as a normal row… hips hinged head in line with spine 

-the difference is instead of rowing your elbows straight back close to your sides, this time I want you to keep your elbows out wide and pull the dumbells up towards the ceiling 

-squeeze your mid back at the top of each rep

Wide Bent over Row

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

Hammer Curl

-hinging over from your hips, chest just about parallel to ground 
 -light medium dumbbell in each hand (nothing too heavy here we are working a tiny muscle)
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

dumbbell rear delt fly

- Raise and lower your upper body engaging your lower back and glutes

-pause for a second at the top of each rep really feeling tension in your low back

Hyperextensions

DB ONLY BACK & BIS

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

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 !

Dumbbell Only Shoulders

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 💦

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

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 BACK & BIS

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