Name: Playbook - KICK IT With Kay - FULL BODY (Dumbbell only)
Uploaded: 2024-01-01T12:36:36.964Z
Duration: 36 min
Description: FULL BODY (Dumbbell only)

LETS GET TO WORK! 

Full body workout! All you need is a pair of light medium dumbbells and a pair of medium heavy dumbbells! (More options the better)

Complete 15 controlled reps of each! Really flex the muscle that is supposed to be working! These are slow and controlled

- Curl the dumbbells up 
- Rotate your wrists at the top 
- Lower the weights with your palms facing the ground
- Focus on a slow controlled movement

Zottman curl

15-20 lbs 

- 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

Dumbbell overhead tricep extension

Arms Superset 1

20 reps total (10 each leg)


-complete one RDL (slightly bent knees keeping dumbells close to your body. Sending booty towards back wall.)
-come back up to standing and immediately go into a reverse lunge while pressing the dumbbells above your head. Repeat on other foot.

DB RDL to Reverse Lunge & Press

Feet wider than hips & toes turned out.

Send booty down into a deep squat while keeping chest lifted and dumbbells overhead! Keep a super tight core!

Overhead Sumo Squat

12 reps per side per set!


- Grab the dumbbell with your arm extended
- Pull the dumbbell straight up 
- Lead with your elbow until the dumbbell is over your shoulder
- Extend your arm and keep your knees soft and core braced

Dumbbell snatch

12-15 reps EACH SIDE per set! Pick medium to heavy weight 

- Hinge from the hips, chest about 45 degrees (a little above parallel to the floor)

- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row

*these are all about CONTROL and tension! Don’t speed through these you’ll hurt yourself 

-start with light medium dumbbells (nothing too heavy here don’t want to hurt the rotator cuff) by your sides palms facing towards your body
-lateral raise the dumbbell’s up and slowly rotate the wrist so that your palms are now facing out as you being the dumbbells above the head 
-slowly reverse the movement back to starting

Rainbow

- 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

Arms superset 2

- Begin by lying on back with DB at chest (just 10 lbs or so)

- Sit up while pressing DB overhead and controlling the way down 

-think about bringing end of your rib cage towards your pelvis!

Dumbbell overhead sit up

FULL BODY (Dumbbell only)

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

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

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

FULL BODY (Dumbbell only)

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