Name: Playbook - Kenna Matta - W2/D4 Dumbbell Full Body Build & Tone
Uploaded: 2022-04-21T18:49:46.701Z
Duration: 45 min
Description: W2/D4 Dumbbell Full Body Build & Tone

Dalten

Work your full body with only dumbbells! At home or the gym this workout with strengthen and tone your arms, abs, back, chest, legs and booty.

- From a standing position take one giant step back
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Press the dumbbell overhead then bring back down
- Push through the heel of your front foot to come back up to standing then repeat on the opposite side

Reverse lunge w/ dumbbell shoulder press

- Place your feet farther than hip-width apart with toes pointed out, holding the sides of the dumbbell with palms facing each other  
- Lunge to the side until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Curl the dumbbell up then lower back down 
- Push through the heel of your bent leg to shift over to the other side and repeat the movement 
- 1 rep equals a bicep curl on each side

Lateral lunge with bicep curl (dumbbell)

- Sink back into a sumo squat and hold the position throughout the exercise
- Hold the dumbbell with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow and lower back down

Dumbbell front raises in static squat

- 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

Dumbbell bent over row (double)

- Start in a high plank keeping your core tight and body in a straight line 
- Pull the db up engaging your lats then lower back down and repeat on the other side 
- Keep your core tight focus on a slow controlled movement
- 1 rep is a row on each arm

Alternating high plank dumbbell rows

- Lying on the floor with legs up
- Lower weights to your chest 
- Press dumbbells back up over your chest
- Lower your legs keeping your core engaged then lift them back up

Dumbbell floor chest press with leg raise

W2/D4 Dumbbell Full Body Build & Tone

alisha

Definitely got the heart rate up and my legs are on fire! Love getting my week started with this leg workout.

Chelsea

W1/D1 Lower body strength training

Angelly

W1/D2 Arms & Back

The Bulgarian Squats killlllled me 😫 I need to practice those more!! 🔥

Alyssa

W1/D3 Barbell Legs and Glutes

W1/D4 Dumbbell Full body

Solid! Especially if you don’t really take breaks & you loop it through 💗

W1/D5 10 minute abs

W2/D1 Quads Glutes & Hamstrings

W2/D2 Dumbbell upper body burn

W2/D3 Glutes & Hamstrings Lower Body Workout

W2/D5 Complete Core Burner

Wooosh! Those hip thrusts & goblins thooo 🤯🥵🔥

W3/D1 Booty workout 🔥

Emily

W3/D2 Back Shoulders Triceps & Biceps

Paige Denowh

W3/D3 Barbell glutes and hamstrings

W3/D4 Barbell Full Body Tone & Sculpt

W3/D5 Abs On Fire 🔥

W4/D1 Glutes on fire 🔥

W4/D2 Cable back & arms

W4/D3 Dumbbell only legs & glutes

W4/D4 Dumbbell Strength & Sculpt

Amazing cardio if you push through!! 🙌🏼🔥🔥💫

W2/D4 Dumbbell Full Body Build & Tone

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