Name: Playbook - Lauren Scott - DB FULL BODY
Uploaded: 2023-02-22T22:42:50.893Z
Duration: 35 min
Description: DB FULL BODY

Using dumbbells you will complete a series of compound exercises designed to target the major muscle groups. Performing the exercises in a superset format you will increase intensity, build muscle and optimise workout time.

Starting with exercise one, complete each rep moving into exercise two with no rest.
Ensure your last 1-2 reps are just shy of failure - they should feel difficult! 
Once completed both exercises in the superset, rest for the designated time before moving onto another round.

- 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

- Begin with dumbbell in each hand and feet hip width
- Slight bend in knee
- Lower dumbbells just below knees, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Dumbbell Romanian Deadlifts

Superset 1

- 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)

- Hold dumbbell in each hand with, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the dumbbells directly overhead in alignment with the mid-foot 
- Lower the dumbbells back down to the starting position with control

Dumbbell shoulder press

Superset 2

Starting with exercise one, complete each rep moving into exercise two with no rest.
Ensure your last 1-2 reps are just shy of failure - they should feel difficult! 
Once complete both exercises in the superset, rest for the designated time before moving onto another round.

- Hold dumbbells by your weight 
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position
- Complete desired reps then repeat on the opposite side

Dumbbell forward lunge

- Lay on your mat with dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

Superset 3

Starting with exercise one, complete time allocation, moving into exercise two with no rest.
Once complete both exercises in the superset, rest for the designated time before moving onto another round.

- Lying with your legs and arms extended holding dumbbell in your hands
- Pull yourself inward so your knee is tucked to the chest, lifting your upper body off the floor
- Repeating back and forth for time or reps

Dumbbell Jackknifes

- Begin by lying supine with arms extended straight up
- Sit up while keeping DB overhead

DB FULL BODY

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