Name: Playbook - Kelsey Adkins - Dumbbell Only Full Body
Uploaded: 2023-12-30T17:26:53.839Z
Duration: 45 min
Description: Dumbbell Only Full Body

Celina

Had to work out at home today loved this one.. very effective but could get it done quickly while my baby napped 👍🏻

Lori

I like this full body workout-i so it every Wednesday! Would like to see more dumbbell only full body workouts for home 🙃

Carrie

Really enjoy the full body workouts that are provided.

Amanda

Was short on time today so this workout was perfect! Awesome, effective full body workout that was able to be done in 45 mins!

Brittan McCombs

Great full body workout today. I needed this for recovery after running a 5 mile turkey run on thanksgiving day!!!

Tricia

Loved that one for Turkey day! 🦃🦃🦃

Alli

I loved this variation today!! Great way to start my Turkey Day!!

Erin

What a great full body workout. Really enjoyed this one!

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

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

Dumbbell lateral raises

Bent over row with a wide grip and elbows out to the side

Wide bent over row

Triset

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Dumbbell reverse lunge

Bicep Curl to Y Press

Bend over with back flat, pull dumbbells up to your chest using your back then straighten arms to the back until straight.

Bent Over Row Tricep Kickback

Legs a little more than shoulder width apart and toes pointed out. 

Squat down then come up then do an RDL.

For the RDL push your butt back, keep back flat, and knees slightly bent.

Dumbbell Sumo Squat to RDL

Keep your core engaged and bring the dumbbells to head height then push up so arms are straight over your head

Dumbbell Overhead Press

Keep your back flat on the ground and hold legs at a 90 degree angle. Do a chest press right into a skull crusher. Keep your elbows in on the skull crusher

Chest Press to Skull Crusher

Dumbbell Only Full Body

Nicole

I love that I can repeat workouts down the road..but they definitely don’t get any easier! This was and is such a killer leg workout!

500 Rep Leg Day

It was very challenging but a great way to get back in the swing of working out since it’s been a while for me!!

Taylor

I like being able to go back and program workouts I’ve done months ago. Allows you to never get bored 😁

Home Upper Body

Sarah

Home Glute + Hamstrings

Really enjoyed this one. Can feel myself getting stronger 💪

A quick shoulder workout but very efficient. So happy to have workouts like this to squeeze in when in a time crunch.

Home Shoulder Workout

I underestimated the glute and frog bridge SS 🔥😅 LOVE having these at home options when the weather is bad and can't travel to the gym!

Dumbbell Only Legs

Home Shoulders and Back

Kaylah

Doing this after thanksgiving was so difficult but I feel so good doing it🥵🔥

15min HIIT (no equipment)

What a great home Leg day. Legs are shaking.

Jane

Dumbbell Legs

That was such an intense leg workout. I wanted to give up multiple times but pushed through and I’m so glad I did.

Home Booty Workout

Home Quick HIIT

I really enjoyed this workout- got sweaty and my heartrate was up, but it wasn't too difficult!

Sara

Home Full Body

Home Glutes and Hamstrings

You think a home booty workout won’t be the top hard??? Wrong! This one is a killer but in the best of ways!

Bodyweight Booty Workout

Appreciate that there’s so many options to choose from when it comes to home workouts. Loved this arm workout

Very nice! My workouts take shorter than your timing. Also I don’t rest as much, mainly because I’m always rushing. Is that ok? For example this workout took me 30 minutes.

Shannon

Great leg workout! So glad to have more leg day options for at home!

Home Leg Workout

Great upper body day at home! Quick and effective 👌

What a great upper body workout. Quick yet burned

Cassie Speight

Killer Home HIIT

This was physically and mentally tough! I completed 5 full rounds and had to push myself hard! So glad I didn’t give up! 👊🏻🔥👊🏻🔥

30min Bodyweight AMRAP

1st workout back since the having the flu - thanks Kels for always making me feel GOOD

Kristen

Did this workout with my sister & she loved it. Such a great workout

Sydney

Dumbbell Full Body

Bodyweight HIIT

Home HIIT

Holy Cow - Kels that one crushed me in the best way!

Absolutely loved this one. It was intense and really pushed me.

Home Legs

First day back after a break and boy does it feel good! 💪

This is exactly what I had been looking for in a home workout 🧡
I felt like Ive hit a plateau in difficulty and this pushed me to my breaking point: 10 rounds of triset hip thrust variations, on top of two additional trisets was brutal but I loved it. And it was all designed to be done at home. Couldn’t have asked for anything better 😊 Thank you Kelsey!

Home Glutes

It looked bad and I definitely struggled but I got it done ✅

5 rounds and done ✅ what seems like such simple exercises all put together into 5 rounds kicked my butt. 🥵 🔥

Home Full Body Stength

Took you on vacation with me! Great workout with a great view!

Bodyweight Workout

Great quick workout to do during lunch break while WFH

This was a great full body when needing to get your workout done quick! I loved the abs set!

Dumbbell Only Full Body

Community

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