Name: Playbook - KICK IT With Kay - DB ONLY FULL BOD CIRCUIT
Uploaded: 2024-01-01T12:36:37.067Z
Duration: 45 min
Description: DB ONLY FULL BOD CIRCUIT

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

Emmie

Do 3-4 sets of 12-15 each exercise depending on what you want out of this today/ how much time you have! 

Get to work!

Dumbbells on your shoulders (recommended  but can always use Bodyweight for easy modification)

- Begin with feet together
- Press hips back and lower down until knees are at 90 degrees
- Push through your  heels to stand up

Narrow squat

(For a modification can go to knees)

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Tricep push up

-start in kneeling position with core braced, holding dumbbells with a supinated grip (palms facing away from you)

-curl dumbbell’s towards your chest (flexing your biceps) then rotate the elbows out and press the dumbbells overhead 

-reverse the motion to return to start

Kneeling Dumbbell curl to press

- 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 
-keeping elbows as still as possible extend dumbells back behind you flexing your tricep
- Come down in a controlled motion to reverse back to start

Dumbbell bent over row to tricep kickback

*12 per side per set. Complete all 12 on one side before switching to the other 


-legs wide 
-squat down touching dumbbells to floor then pull dumbells up leading with your elbow (single arm upright row) think about a string being attached to your elbow like you’re a puppet

Crossbody high pull

- Lean back to about 45 degrees keeping hips as still as possible (optional challenge: raise your legs off the floor)
- Rotate dumbbell from side to side using your obliques to pull you back to start

*15 reps Per set (ONE REP=left AND right)

Dumbbell russian twist

(Weight and press are optional- for an easier modification use Bodyweight only)

-hold weight at your chest
-think about curling belly button towards rib cage to roll up one vertebra at a time 
-press the dumbbell over head
-reverse movement and control as you roll back down to start, keeping shoulder blades off the floor

Sit up & press

DB ONLY FULL BOD CIRCUIT

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 !

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

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 FULL BOD CIRCUIT

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