Name: Playbook - Kenna Matta - W4/D4 Dumbbell Strength & Sculpt
Uploaded: 2022-04-21T18:49:56.078Z
Duration: 60 min
Description: W4/D4 Dumbbell Strength & Sculpt

Strengthen and tone your entire body with these compound exercises using only dumbbells

- Push your hips back as you come down into a squat 
- Curl the dumbbells to your shoulders then press through your heels and stand up 
- Press the dumbbells up overhead then lower back down as you come back into the squat

Dumbbell squat press w/ bicep curl

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

Dumbbell reverse lunge w/ bicep curl

- Keep knees hip width apart
- Start with hips fully extended and arms overhead with dumbbells in hand
- Lean back feeling the stretch in your quads until your glutes are close to your heels  
- Bend your elbows to lower the dumbbells  behind your head 
- Extend the dumbbells back overhead while bringing your body back to the starting position

Kneeling leg and tricep overhead extension

- Lay on the floor with your legs bent
- Push through your heels bringing your glutes up
- Extend your arms holding two dumbbells
- Lower the dumbbells out to the side opening your chest
- Raise the dumbbells back up engaging your chest

Dumbbell glute bridge chest fly

- Start by laying on your back with legs extended and dumbbell in one hand positioned like you are going to do a chest press 
- Press the dumbbell up while simultaneously lifting the opposite leg and reach the dumbbell toward your toes
- Engage your abs and lift your shoulder off the ground
- Slowly lower back down
- Repeat 10 reps with other arm and leg

Lying single arm press with leg lift

- Lay on the floor holding your legs and arms extended up
- Bend your elbows and lower the dumbbells towards your forehead 
- Extend your arms back up and reach the dumbbells towards your toes engaging your abs and lifting your shoulders off the ground 
- Slowly lower back down

Lying toe touches w/ tricep extension

- Hinge at the hips and start in a deadlift position
- Squat back while swinging the dumbbell forward using the momentum and weight to keep you balanced 
- Engage your glutes and raise the dumbbell to about shoulder height

Dumbbell squat swings

W4/D4 Dumbbell Strength & Sculpt

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 💗

W4/D4 Dumbbell Strength & Sculpt

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