Name: Playbook - Legal Weight ✖️ - DB’s & Cable Full Body
Uploaded: 2026-06-07T13:54:59.604Z
Duration: 60 min
Description: DB’s & Cable Full Body

Great way to start the week! 👊🏼💪🏼💪🏼

Rebekah

These are great for a Sunday full body 💪🏾🤎

Sandra

Loved this!! Great mix of db and cable! All the muscles 💪🏼

Minimal equipment session!!

If you have access to dumbbells & a cable machine, this workout is for you. 

This will be a full body workout and all you’ll need is a few pair of DBs and cables.

Let’s work 💪🏽

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Dumbbell deadlifts

Grab onto the cables, keep core tight, as you pull cables in front of your body, squeeze your pecs with your biceps. As you release the cables, bring chest forward for a greater stretch.

Cable Flys

Grab onto the bars. Keep core tight as you bring your legs up. Try to round your back by tucking your hips while your legs are up. Then go back down to starting position. Try not to swing.

Hanging Leg Raises

Circuit 1

Clean dumbbells into a front rack position. Keep chest up as you descend into a squat. Full ROM

Dumbbell Front Squats

Get into a half kneeling position. You will pull with the opposite arm (if your left leg is in front of you, pull with your right arm)
Palms down then rotate to neutral grip as you bring your elbow to your hip.

Single Arm Pull Down, Half Kneeling

Grab the cable with the band closest to where it’s attached. Cup the other hand over the hand holding the cable. Pull both hands to your chest then press straight out.

Pallof Press

Circuit 2

Holding Dbs by your side, take a step back, chest down as if you're tying your shoe, knee touches the ground then back to starting position.

Dumbbell Reverse Lunges

Set the cable about knee height. Grab onto the rack with the non working hand for stability, then push hips back into a hinge. Grab onto the cable (no attachment needed) bend elbow as you drive it up towards the ceiling.

Rear Delt Cable Raise

Circuit 3

Grab the narrow bars with a supinated grip. Legs together. No swinging or kicking your legs up. Pull chest to the bar then slowly descend. Full extension of the arms.

Chin Ups

- Keep your core tight
- Spread the rope apart at the top of the movement

Overhead rope tricep extensions

Attach a rope at the highest setting. Grab onto the rope and pull towards your head. Keep each side close to your temples. In a kneeling position, you’ll want to round your spine as you pull your elbows to your knees contracting your abdominal muscles.

Rope Crunch

Circuit 4

DB’s & Cable Full Body

Weekly Cardio 🏃🏼‍♀️

Filthy Fifty 🔥

PEACHED in 45🍑

Stephani

Weekly Cardio

Hybrid-Hyrox 🔥

Upper Body- Push/Pull

Gaby

Leg Day

Weekly Cardio 🔥

Hyrox

10 minute 🔥Core Circuit

GLUTES!

P.Chain ⛓️‍💥

Full Body + Mobility

Upper Push-Pull

HYROX 60 🔥

Carol

Push Day

Snuck this in before we go to the beach house for a week! Will be back to lifting when we return!!

Conditioning Day 🥵

Quads & Glutes

Upper Pull S&C

All Quads!

Upper Body PUSH Day

That 3rd circuit 🥵!!! I had to cut the devil pressed down to 6-7 reps 🤣🤣. Great workout and conditioning

Full Body Burner 
*cables-DBs-KBs

Kettlebell windmills were shockingly tough. Love it 💪🏽

Erica

Full Body Burner

HIP THRUST *emom

Upper Push + Core

LEG DAY 🦵🏽

KB Conditioning 💣

PEACHED!

WEEKLY CARDIO 🚲

HIIT 30

Monday is for legs!!! 🙏🏾🩵💚💜

Leg Day 🦵🏽

Great push pull, just didn’t feel
Like legs today on a Monday!!!

Missed abductors, gym was busy…Added some additional glutes on my own 🔥🔥

DB’s & Cable Full Body

Community

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