Name: Playbook - Klabera Komini - Week of 5.26.24 - Memorial Day DB workout
Uploaded: 2024-12-30T10:42:07.229Z
Duration: 40 min
Description: Week of 5.26.24 - Memorial Day DB workout

Enjoy this Memorial Day DB blast!

Start with a quick warmup followed by 3-4 rounds of a DB circuit. YOU choose. & finish with a core superset. 

Enjoy 🫶🏼

- Begin on your hands and knees
- Round your back and tuck your chin
- Arch your back and look forward

Cat cow

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet
- Keep a neutral spine

Bear crawl

Warmup

- start with feet planted and knees bent 
- In a swift motion, clean the dumbbell up to your collarbone keeping the weight close to your body 
- hinge back at the hips and drop to a squat 
- alternate sides !!

Dumbbell Clean & Squat

Rack dumbbells to shoulders 
Lower down to squat and hold for 3 seconds 
Push the floor away to stand to full extension

Dumbbell front squat w/ pause

Start in high plank with dumbbell to the side 
Reach with opposite arm to grab dumbbell and bring to opposite side 
Switch arms and repeat 

Keep hips as still as possible!

Dumbbell high plank crossover

- Place the dumbbell on your hips
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pause at the top

Dumbbell glute bridge

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

Dumbbell renegade rows

Dumbbell Circuit

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Goal is to GO HEAVY

Dumbbell RDL

DB single side star

- start lying on your back, knees bent, feet flat to the floor 
- keep the dumbbell lateral stacked on top of your chest 
- raise your upper body to bring the elbows by your ears and dumbbell extended upwards 
- lower down controlled

Dumbbell Extended Crunch

Core superset

Week of 5.26.24 - Memorial Day DB workout

Ohhhh this had everything…cardio, weights, core. My butt started burning DURING the workout. Imma be sore tomorrow 😅

Bridget

Week of 12.23.24 - Christmas Week Full Body

Those inchworms were killer. Started out easy but I was sweating at the end!

Week of 12.16.24 - Upper body - pull focus

A burner. I’m going to feel that in my side abs tomorrow 🥴

Week of 12.9.24 - lower body + core

Week of 12.2.24 - Full Body DB

Ellen

I’m so sweaty omg. Those side to side jumps were trickier than I was expecting. Def need to work on dat lateral agility!

Week of 11.25.24 - Full Body KB + Agility

I was shocked I was able to do the single leg box jumps! Yay me!

Week of 11.18.24 - Plyometrics & Core

Astrid Jasmine

WOTW coming in clutch when I needed a quick but sweaty workout!

Week of 11.11.24 - full body dumbbell

Week of 11.4.24 - Legs & Core

Week of 10.28.24 - QUICK dumbbell

Week of 10.21.24 - DB Workout

Week of 10.14.24 - 20 Min AMRAP - weighted

Pamela

Week of 10.7.24 - Plyometrics workout 👀

Week of 9.30.24 - Quick DB circuit

9.23.24 - unilateral strength + core

Week of 9.16.24 - Unilateral Strength - KB

Week of 9.9.24 - full body KB + agility

I have arthritis in my IS joints so sit-ups are painful. Suggestions for alternative to kb sit-ups?

Week of 9.2.24 - Functional Core Circuit

Week of 8.26.24 - QUICK ab lines

Week of 8.19.24 - Lower Body Activation - Follow Along

Week of 8.12.24 - Full Body

Week of 8.5.24 - Lower Body emphasis

Week of 7.29.24 - KB full body

Week of 7.22.24 - Full Body Circuit

Week of 7.15.24 - Full Body Circuit

Week of 7.8.24 - KB Full Body

Week of 7.1.24 - light strength & plyo

Still can’t do that bear crawl, but I’m trying. 😁

Kate

Week of 6.24.24. - DB fully body

Week of 6.17.24 - Upper body. Pull focus

Week of 6.10.24 - upper body push

Week of 6.3.24 - Solid lower body

Week of 5.20.24 - KB circuit + core

Week of 5.13.24 - Bodyweight Cardio & Abs

Loved it! It burnt but not too much❤️

Zoja

Week of 5.6.24 - Circuit

Mackenzie

Week of 4.29.24 - KB circuit & Bodyweight Abs

Week of 4.22.24 - Balance Workout

Week of 4.15.24 - full body strength & mobility

Week of 4.8.24 - Full Body Strength & Core

Great workout. Question: if you don’t have a bench or a chair to step on to, what is an alternative? I was using the stairwell in my building, but was asked to stop. Thanks!

Week of 4.1.24 - Lift & Core

Week of 3.25.24 - Mobility & Strength

Week of 3.18.24 - Lower Body Strength

Week of 3.11.24 - Full Body HIIT

Week of 3.4.24 - Unilateral Dumbbell

Week of 2.25.24

Week of 2.19.24 - 15 minute AMRAP BODYWEIGHT

Week of 2.11.24 - Full Body

Oriya

Week of 2.5.24

Great! Sometimes I feel like I’m not doing it right though.

Jessica Lynn

Week of 1.29.24

Week of 1.22.24 - Unilateral Focus

The adductor raises were harder than I thought they’d be. I made it even more challenging by using ankle weights. Hit all the lower body groups in this quick workout! I’m going to pair it with weekly movement.

Week of 5.26.24 - Memorial Day DB workout

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