Name: Playbook - Kipp Luster - Full body dumbbell routine
Uploaded: 2022-05-16T22:19:28.177Z
Duration: 45 min
Description: Full body dumbbell routine

ShA Vaughn

Hold your leg back towards your glute, you should feel a deep stretch in your quad front of your leg
40 sec each leg

Quad stretch

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Supermans

Glute & hip stretch

Grab a pole grip it and slight push forward until you feel a deep stretch in your chest but do not push back to far. 30 sec each side

Chest Stretch

Warm up cross arm stretch 45 sec each arm

Cross arm stretch (both sides)

- Lay on your back with a dumbbell in each hand, grip the dumbbells together 
- Lower the dumbbells down, keeping your elbows close to your sides
- Press the dumbbells back up to the starting position squeeze your chest at the top 10 rep
- Switch position of dumbbells then do 10 reps regular dumbbell press

20 reps total

Dumbbel close grip hex press to dumbbell press

- Begin in push up position with dumbbells in both hands
-Push-up
- Row dumbbell toward your hip and lower back down
- Repeat with the opposite arm 
- Press through your arms to lift back up

Push-ups + Dumbbell renegade rows

- Hold both dumbbells in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the dumbbells towards your chin
- Keeping them close to the body
- Pause at the top, elbows no higher than the shoulders
- Return back to starting position
- Twist dumbbells palms facing forward, bicep curl both arms same time
-Repeat back and forth upright row to bicep curls

Dumbbell upright row + double bicep curls

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control
- Transition to lateral raises

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

Dumbbell hammer curls + lateral raises

- Keep the dumbbells by your sides and chest up 
- Push your hips back as you lower down 
- Reach parallel and come back up
--  Transition to front raises hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell squats to front shoulder raises

-Stand holding a dumbbell in each hand at your sides
-Step forward into a lunge double on each leg
-Step back up to the starting position
-Repeat back and forth alternating legs

Dumbbell alternating double lunges 2

- From a high plank position, hands under shoulders
- Bend at the elbows lowering your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Full body dumbbell routine

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