Name: Playbook - KICK IT With Kay - FULL BODY TONE: DB ONLY
Uploaded: 2024-01-01T12:36:36.921Z
Duration: 36 min
Description: FULL BODY TONE: DB ONLY

Jamie

So awesome! Tough, but feels so good to accomplish!

Kacie

This workout is a full body burner using ONLY dumbbells! 
Depending on your pace it is about 30-45 min long! 

All ya need: a set of medium weight dumbbells for upper body movements and a pair of heavy dumbbells for lower bod!

Complete 20 reps of each exercise back to back. Rest 1 min then repeat 3 more times (upping weight if you can)

*20 reps per set (10 each leg)

- Keep your chest up and hold dumbbells at your sides palms facing forward 
- Step back and bring your knee down until both legs are at 90 degrees as you curl the dumbbells up towards your chest  
- step foot back to starting while lowering dumbbells  back to the initial position 
- Switch legs and repeat

Reverse lunge w/ Bicep Curl

*20 controlled presses per set (pick medium  weight here not too light)

- Sit against a wall with your legs and hips bent at 90 degrees
-Press a DB overhead, holding the ends using parallel grip (while staying in wall sit)

Wall sit w/ Press

Can do this three different ways:

Beginner: rest your fingertips on the floor behind you for balance

Intermediate: no hands (shown)

Advanced: hold a dumbbell at your chest

In and Out Crunch

Circuit 1

Complete 15 reps of each exercise back to back. Rest for 1 min ish then repeat 3 more times!

-pick your heavier weights 
- 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 
- Come down in a controlled motion

DB bent over row

*do as many reps on your toes as possible but once you can’t do anymore go to your knees to finish set if you need! 
- 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 on your knees (slightly wider than hip width) with core tight
-step up with right foot then your left, keeping core tight and chest lifted
-go into a jump squat
-go back down to your knees leading with the leg you started with (in this case right)
-repeat movement starting with the other leg this time!

Up And Down Squat Jumps

Circuit 2

Complete designated number of reps of each exercise back to back. Rest for 1 min ish then repeat 3 more times!

- Start in a super wide stance with toes slightly turned out 
-send hips back while keeping chest up and , lower your hip and body until your knee and hip are at a 90 degree angle on the right side  
- Keep opposite leg straight and slightly angled
- Return to the starting position by pushing through your heal  
- go right into another rep on the opposite leg 
-slow and controlled!

DB lateral lunge

- Stand in a wide toed out stance with either two dumbbells in each hand or one heavier db in front of you 
- Hjnge from hips and keep chest upright while sending your hips to the back wall
-keep your back straight and go down until you feel the stretch in your hamstrings then control the way up (use your hammies and glutes to bring you to standing)
- Stand up to full extension

DB sumo deadlift

- Keep your chest up holding two dumbbells by your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat

Dumbbell walking lunges

Circuit 3

-brace core and keep chest lifted 
- Hold the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist until your palm is facing the opposite direction
- Lower with a slow and controlled movement without letting elbows sag! Don’t let them go lower than shoulder height

DB seated Arnold press

14 alternating reps aka 7 reps each side 

- From elbow plank position 
- Walk your hands up to high plank 
- Reverse movement back down to the elbows 
- Maintain a tight core throughout the movement
*switch starting arm each rep

Up & Down Plank

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

Plank jacks

Circuit 4

FULL BODY TONE: DB 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

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 🥵

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

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 TONE: DB ONLY

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