Name: Playbook - Kaysi Marshall - Dumbbell - Circuit 3
Uploaded: 2024-01-07T19:56:03.685Z
Duration: 20 min
Description: Dumbbell - Circuit 3

Trupti

Lisa

4 Rounds:
5x DB OH Squat 1/2 Burpee
10x Bird/Dog DB Pull Through
15x DB OH Swing Sit-Up
20x DB Double Crunch

- Start standing at the front of a mat with a dumbbell overhead, feet wide and toes turned slightly out (start with a light weight)
- Keeping the dumbbell overhead, lower down into a squat
- At the bottom of the squat, place the dumbbell on the mat and put your hands on each side
- Jump your feet back into plank, don't let your hips bounce
- Jump your feet back in outside your hands
- Pick up the dumbbell, lift your chest, press the dumbbell overhead and stand back up
- This movement should be done slowly with control

DB OH Squat + 1/2 Burpee

- Start in a quadruped position with your hands under shoulders and knees under hips
- Hold the dumbbell with your right hand and extend your left leg long
- Hold the left leg at hip height with your hip square to the mat
- Take the dumbbell and reach it behind your left arm, tapping it wider than your mat
- Pull it back through and tap it on the right side
- Repeat for 10 reps, then complete 10 reps on the other side

Bird Dog DB Pull Through

- Start laying on the mat with your legs long and dumbbell in hands overhead
- Swing the dumbbell from overhead to between your legs as you come up, bend the knees and tap the feet to the floor 
- Lower back down reaching the dumbbell overhead and extending the legs
- If you can keep your legs from hitting the floor as you extend, try it, it will make the move more difficult
- Use the floor if needed

DB OH Swing Sit-Up

- Start on your back on the mat with a dumbbell in your hands over your forehead, and knees bent
- Crunch up and lift your knees at the same time (double crunch)
- Lower down both upper and lower at the same time

DB Double Crunch

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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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