Name: Playbook - Legal Weight - Dumbbells ONLY
Uploaded: 2024-04-05T13:37:40.088Z
Duration: 60 min
Description: Dumbbells ONLY

Full Body using only Dumbbells today. Grab a few pairs, light/miderate/heavy and let’s work!

Holding DBs by your side, feet hip width apart. (not too wide or the DBs will hit your legs as you descend) Keep chest up as you descend. Make sure you knees don't cave.

Dumbbell Suitcase Squats

Holding a pair of DBs by your side, jump up and then descend into a squat.

Dumbbell Squat Plyos

Place DBs in a front rack position. Bend at the knees the power up pressing the DBs all the way up, locking out. Drop back down into the knee bend & repeat.

Dumbbell Push Press

Push hips back, minimal knee flexion. Keep elbows close to your body & kickback your arms locking out. Bend only at the elbow.

Bent Over Tricep Kickbacks

Circuit 1

Grab 2 dumbbells, feet hip width apart. Push hips back as far as you can while the dumbbells descend down your legs. Go to mid shin or lower. Stand all the way up & lock out.

Dual Dumbbell RDL

Set up a box, bench or split squat pad about knee height. Place one foot behind you resting on the pad. Drop down into a split squat. Front leg should be around 90° knee flexion. Make sure to drop back knee down for full range of motion. Keep chest at a 45° angle.

Dumbbell Bulgarian Split Squats

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

Stand straight, chest up. Keep elbows by your side. Curl the DB all the way up & full extension of the arm on the way down. Lean towards the working side

Dumbbell Alternating Bicep Curls

Circuit 2

Plank position, hands slightly outside shoulder width, elbows tucked. Bring chest all the way to the ground & push all the way up.

Push Ups

Lay onto the floor and place the DBs onto your legs. Kick the DBs up as you lay back then immediately elevate hips into a glute bridge. Press DBs straight up

Dumbbell Floor Press *glute bridge

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 3

Dumbbells ONLY

Shoulders & Quads

Posterior ⛓️‍💥 Chain

6pack Abs

Push / Pull

Leg Day 🦵🏽

Full Body

HIIT 🥵

Mitch

Salute the Glutes

Kettlebell Conditioning

Dumbbells ONLY!

Arms & Abs

Kaitlin

Yesenia

Quads!

Back & Shoulders

Rosalyn

Ange

Glutes!

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

Hanna

Push/Pull (upper)

Mena

Candy

Kettlebell Leg Day

HIIT 🔥

Chest & Back

Quads Day 🦵🏽

Full Body Quickie!

Christine

Back Day

Glutes & Hammies

Anterior Chain

Posterior Chain

Kettlebell Day

Chest & Shoulders

Solid Core

Back & Bi’s 💪🏽

Upper Body Push Day

Kettlebell Full Body

All QUADS!

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

Carol

Glutes!🍑

Push Day

Solid CORE

BIG LEG DAY 🦵🏽

Claudia

Dumbbells ONLY

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