Name: Playbook - KICK IT With Kay - DB only Full Body EMOM
Uploaded: 2024-01-01T12:36:36.545Z
Duration: 35 min
Description: DB only Full Body EMOM

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

Kaylie Kroup

10/10! EMOMs are some of my favorite workouts 😋

Kelli

Ah first workout in years. Wasn’t intimidating but gah wasn’t easy!

Anna Scott

Only had 30-40min to workout before going to family dinner …. This workout had me sweating and I only had to do 1 set 🤦🏽‍♀️😂 ! I made sure to make it worth

Steffany Hernandez

Did this 3x for a quick workout and it was perfect!!

Anna

Good workout for one of the first ones back!!

Emmie

Kacie

METHOD 👇🏼.

EMOM= “every minute on the minute” 

For each exercise: Complete 20 reps of the exercise & then rest the remainder of the minute until the start of the next minute & next exercise. 

(Basically the amount of rest you get is determined by how quickly you finish the 20 reps!)

- Keep the dumbbells on your shoulders  and chest up 
-toes just slightly turned out in a comfortable squat stance 
- Push your hips back as you lower down 
- Reach parallel and come back up

Dumbbell squats

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

DB Lateral raises

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

DB sumo deadlift

- start with palms facing out, Press the dumbbells above you (shoulder press) 
-Keeping elbows about shoulder level, rotate the dumbbells in until parallel then back out to start 
-go back into a press & repeat

Standing db arnold press

1) hold dbs in each hand (medium weight) with knees slightly bent  and chest leaning forward 

2)exhale & lift both arms out to the side (think about squeezing your back muscles at the top!) 

3) with control, lower back to starting 

*make sure you feel it in your back not your traps! If you feel it in your traps try to either lower the weight and/or bend over even more to take your neck out of it

Bent over reverse fly

20 reps (left & right is ONE rep)

- Hold the dumbbells at your sides 
- Curl the dumbbell up at a slight angle across your body, engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating dumbbell hammer curls

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

*try to keep elbows in same spot the entire time!

Dumbbell overhead tricep extension

DB only Full Body EMOM

Shaylea

Monica

Full Body Burn (DB only!)

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

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

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🙏🏼

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 Full Body EMOM

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