Name: Playbook - KICK IT With Kay - DB ONLY LEGS
Uploaded: 2024-01-01T12:36:37.114Z
Duration: 45 min
Description: DB ONLY LEGS

Grab a pair of medium dumbbells and one heavy dumbbell and get to work! ✨

- Begin with feet together
-hold heavy dumbbell at your chest 
- Press hips back and lower down until knees are at 90 degrees
- Push through your  heels to stand up flexing quads at the top but not locking out your knees!

Narrow Goblet front squat

*16-20 alternating reps per side each set! (Right and left is two reps)

- Holding dumbbells at your sides
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position
- repeat with other leg

Dumbbell forward lunge

*20 alternating reps each set 

-holding heavier DB in goblet position at chest level 
-keep chest up and back straight as possible 
-lunge to one side (toes stay pointed forward) then control and squeeze yourself back up to standing to repeat on opposite side

Side lunge

10-15 reps each side depending how heavy you go. Train close to failure each set 

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you
- Hinge at your hips, and lower the dumbbells toward the floor
- Lift back up engaging your glutes

Dumbbell single leg RDL

- Stand in a wide toed out stance with a dumbbell in each hand in front of you
- Lower into a squat touching the dumbbells to the ground while keeping your back straight
- Stand up to full extension

Dumbbell sumo deadlift

HIGH VOLUME HERE 


- Lay with your back on floor, and dumbbells at your hips
- Push through your heels bringing your hips up (toes pointed forward about hip width apart)
- Engage your glutes as you come up
- Lower back to starting position

Dumbbell hip thrust

DB ONLY LEGS

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

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

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

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