Name: Playbook - Kaysi Marshall - Dumbbell - Circuit 2
Uploaded: 2024-01-07T19:56:03.591Z
Duration: 15 min
Description: Dumbbell - Circuit 2

Trupti

Dumbbell Circuit
20x each for 3 sets
DB Glute Kick + Opposite Arm Reach*
DB Dead Bug Extensions*
DB Suitcase Sit-Up Alternating 
DB Lateral Arm/Leg Drop Alternating

*switch sides after 10 reps

20x each for 3 sets
DB Glute Kick + Opposite Arm Reach*
DB Dead Bug Extensions
DB Suitcase Sit-Up Alternating 
DB Lateral Arm/Leg Drop Alternating

*switch sides after 10 reps

- Start in tabletop position with handing under shoulders and knees under hips.
- Place a dumbbell behind one knee
- Lift the weighted leg up, bring your knee to hip height
- As you lift the leg, reach the opposite arm
- Maintain a neutral spine, do not arch your back 
- Switch sides after 10 reps

DB Glute Kick + Opposite Arm Reach

- Lift your legs so your knees are directly over your hips
- Hold dumbbells in hands over shoulders/chest
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

DB Dead Bug Extensions

- Start in your back with legs long and one dumbbell in hands
- Sit up and bring one knee in, aiming to get the dumbbell over your shin
- Lower down with control and repeat on the other side

DB Suitcase Sit-Up Alternating

- Start in your back with your legs up over your hips and dumbbell in hands over your chest
- Lower your legs to the right and reach the dumbbell to the left 
- Keep your hips and shoulders in contact with the mat
- Lift back to center and switch sides each time 
- Move slowly with control, the range can be smaller or larger depending on your core strength

DB Lateral Arm/Leg Drop Alternating

Circuit

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You truly are amazing that you are so generous with your time to create these amazing workouts for us.    Grateful !

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Abs on fire. Last round was really feeling it. ❤️

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Loved this core workout! Perfect to squeeze in during the day:) Very effective!

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