Name: Playbook - Leah Casciano - W2/D5 BUNS & ABS 🍑💦 // Dumbbells
Uploaded: 2024-03-18T17:33:42.689Z
Duration: 60 min
Description: W2/D5 BUNS & ABS 🍑💦 // Dumbbells

Don’t under estimate this one. I was Sweatin all the way through!

Amber

LOVED this one. Good burn. Great sweat. A perfect Sunday morning workout.

Warm up on your own (or go to the 'BOOKENDS' tab)  to get your heart rate elevated and blood moving! 
Go through these workouts at your desired effort and intensity. 
Minimal rest will help with keeping your heart rate elevated while longer rest will give for more recovery between sets. 🥊💪🏼🔥

Equipment being used in these workouts will be found in any standard commercial gym!
This shouldn’t take longer than 60-minutes maximum to complete. ⏱

Go through these exercises at your desired effort and intensity while increasing weight when you see fit.
Minimal rest will help keep your heart rate elevated while longer rest will give for more recovery between sets. 🥊💪🏼🔥

Equipment:
⚡️ Dumbbells

- Keep the dumbbells by your shoulders and chest up 
- Push your hips back as you lower down 
- Reach parallel and come back up

Double Dumbbell squats

- Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the box while facing sideways and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- Work both sides

Dumbbell Lateral step ups

Buns 🍑

- Slowly lower the dumbbell with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Dumbbell Sumo RDL

- Holding dumbbells at your shoulders 
- 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
- Work both sides

Front Rack Dumbbell forward lunges

- With one knee bent to 90 degrees and dumbbell on the same side 
- Lower opposite arm down to the floor while looking up at the dumbbell

Half kneeling dumbbell windmill

- Shoulder width stance 
- Dumbbell rest on shoulders in front of chest
- Hips descend back and down
- Hips descend lower than knees 
- Knee in line with toes 
- Hips and legs extend rapidly, pressing dumbbells overhead
- Heels down until hips and legs extend

Dumbbell thruster (goblet style)

- Hinge at the hips 
- Explode forward with your hips
- Engage your glutes as your hips come forward 
- Raise the dumbbell to about shoulder height

Dumbbell swings (single)

- Hold weight goblet style
- Bend to 90° and switch from standing on your feet to your knees
- Hold core tight

Weighted Squat Up Downs

Buns & Abs

- Begin in a push up position with a dumbbell place on one side of your body
- With the opposite hand pull the dumbbell through to the other side

DB plank pass through

- From elbow plank position 
- Walk your hands up to high plank 
- Reverse movement back down to the elbows 
- Maintain a tight core throughout the movement

Plank Up/Downs

Abs 💦

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate dumbbell from side to side

DB Russian twist

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

DB overhead sit up

W2/D5 BUNS & ABS 🍑💦 // Dumbbells

Trey

Madison

W1/D1 Arms & Abs 💪🏼

A classic Leah workout and one of my favorites.

Honestly one of the best workouts one could do!

Oh yea. This is a bomb Monday workout if you’re looking for something good to start your week!

W1/D2 Full Body

It was great. No core stuff today but it was nice to move.

Hanna

W1/D3 UPPER BODY

W1/D4 LOWER BODY

W1/D5 UPPER BODY

W1/D6 Full Body

Literally soaked, great way to start the day!

Gabriella

W1/D7 Full Body

These are the workouts I’m here for! The attention to details in all the movements per set is 10/10!

Holy burn. Everyone must do this workout!!

W2/D1 Full Body

I said it before, but the best workout when you’re in a time crunch!

This is a great quick workout if you need a pump but don’t have a lot of time!!

W2/D2 Buns & Guns 🍑💪🏼

Jelly

Loren

Great ! I didn’t get to complete all rounds due to time. I’m still almost to a hour though. So I’m just a bit slow on something … but so great . I feel strong !

W2/D5 BUNS & ABS 🍑💦 // Dumbbells

Community

More workouts from Leah Casciano