Name: Playbook - KICK IT With Kay - DB ONLY LEGS (+ a bit of arms)
Uploaded: 2024-01-01T12:36:37.015Z
Duration: 40 min
Description: DB ONLY LEGS (+ a bit of arms)

METHOD:
Go through one set of EACH exercise back to back, resting 30 seconds between sets. Once completed all exercises Rest 60-90 seconds and repeat. Complete this ENTIRE workout 3-4 times through! 



EQUIPMENT:
All ya need for this workout is a pair of medium/lighter weights for arms and a heavier set for legs!

- Keep one heavy dumbbell at your chest or two by your sides and chest up 
- Push your hips back as you lower down 
- Reach parallel and come back up
-really go for depth here

Dumbbell squats

-elevating your heels on two dumbbells is optional- but highly recommend if ya want a bit more spice 😝

- Begin with dumbbells in each hand and feet hip width
- Press hips back towards the back wall and lower dumbbells down until mid shins (until you feel a pinch in your glutes and hammies)
- Lift back up to standing and press hips forward

*don’t go so low that you feel it in your back

Heels Elevated Dumbbell RDL

-complete 1 bicep curl immediately into and overhead shoulder press

-1 curl and 1 press =1 rep

Bicep Curl to Shoulder Press

- Stand in a narrow stance with your heels elevated on two dumbbells (for modification you can do these flat footed)
-keep feet hip width and toes pointed forward in a narrow stance
-with medium/heavy dumbells on your shoulders (or you can hold one at your chest) squat down keeping chest up) With control and press through your feet to come back to the top 
-don’t lock out at the top- keep slightly bent in your knees and flex your QUADS!

Kettlebell heel elevated narrow stance squat

- Start with your arms extended above your shoulders and either one medium dumbells in your hands or two lighter dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

LEFT + RIGHT=1 rep

- Place your feet hip-width apart, and hub at your chest (go heavier than I did here if you can- I was just demonstrating!)
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
-smoothly transition to the other side 
-Never really resting until set is over!

Alternating Lateral lunge (dumbbells)

-ONE REP=ONE ON BOTH SIDES 
- Holding the dumbbells at your sides
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position
- Complete desired reps then repeat on the opposite side

Dumbbell curtsy lunge

- Holding dumbbells at your sides or at your shoulders perform a calf raise
- Pause at the top engaging your calf

Dumbbell calf raises

Perform a jump squat but pause for two seconds at the bottom of each rep! Really activating your glutes!

Pause jump squats

This is one of my new favs! 

One set is 12 weighted lunges & 12 jumping lunges PER SIDE! 

FORM
-holding two heavy weights by your side (for a modification do lighter or no weight) and complete 12 stagnant lunges. Then drop the weights and immediately do 12 jumping lunges! 

These should BURN!

Lunge to jumping lunge sequence

DB ONLY LEGS (+ a bit of 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

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

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 LEGS (+ a bit of arms)

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