Name: Playbook - Legal Weight - Dumbbells ONLY
Uploaded: 2024-03-28T12:47:22.539Z
Duration: 75 min
Description: Dumbbells ONLY

We have a full body, hiit workout today using only Dumbbells & cardio machines. If your gym doesn’t have the cardio machines that are in the workout, sub them out for whatever you have access to. Let’s Work!

For the Russian twists, you can use a DB for the weight OR you can use a med ball, plate or kettlebell.

Treadmill Jog/Run

With DBs by your side, use your hips to clean them into a front rack position and immediately descend into a squat.

Dumbbell Hang Clean Squat

Sit down with legs elevated off the ground in front of you. Grab a weight; med ball,plate,dumbbell or kettlebell & tap the ground on each side of you, left then right.

Russian Twists

Circuit 1

Grab 2 dumbbell and get into a plank position. Feet should be hip width apart. Keep core tight as you row alternating each arm.
Try not to rock your hips back n forth.

Plank Rows

The power comes from your legs so as you reach forward as far as possible, power through using the legs and pull the handle towards your chest

Rowers

Lay supine on ground with 1 DB in arm locked out. Sit all the way up pulling head through your arm.

Single Arm Dumbbell Sit Ups

Circuit 2

For the weighted crunch, you can use a light DB instead of a plate. Either is fine though 💪🏽

Start with 2 DBs by your side. As you lunge forward, clean DBs to a front rack & press over head

Dumbbell Forward Lunge to Press

Grab a pair dumbbells & swing through your legs (wide stance)
Power through your hips to swing the dumbbells over head.

Blast Press

Holding onto a plate, med ball, dumbbell or any weight. Start in a crunch position. Extend legs out without touching the ground as you extend your arms overhead. Keep chin tucked, shoulders off the ground and rounded spine.

Weighted Crunch

In a squat position, alternate waves using the rope as fast as you can

Battlerope Alternating Waves

Circuit 3

Dumbbells ONLY

Full Body

Glutes!

🔥💪🏼🔥 got the best pump from this workout!!

Hanna

Push/Pull (upper)

Mena

Candy

Kettlebell Leg Day

HIIT 🔥

Chest & Back

Quads Day 🦵🏽

Rosalyn

Full Body Quickie!

Arms & Abs

Back Day

Glutes & Hammies

Anterior Chain

Posterior Chain

Ange

Kettlebell Day

Chest & Shoulders

Solid Core

Leg Day 🦵🏽

Back & Bi’s 💪🏽

Upper Body Push Day

Kaitlin

Kettlebell Full Body

Back & Shoulders

All QUADS!

Great workout! I really liked this one. Feeling Stronger today👏💪

Carol

Glutes!🍑

Push Day

Solid CORE

BIG LEG DAY 🦵🏽

Claudia

Dumbbells ONLY!

Great workout. First one completed. More to come.

Dumbbells ONLY

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