Name: Playbook - Maria Teixeira - Full Body Circuit | dumbbell
Uploaded: 2024-05-16T20:44:36.427Z
Duration: 30 min
Description: Full Body Circuit | dumbbell

Jessica Bonanno

Intensity: 🔥🔥🔥
Equipment: dumbbells, box or bench

This is a speedy circuit that will have you sweaty and burning! It is perfect if you like to do some cardio each week that will also help with strengthening your body. 

Refer to the “Home Gym” highlight for links to the dumbbells I use.

F O R M
• feet wider than hip width, toes pointed 45 degrees out
• keep knees out and in-line with toes the entire time
• heels planted and toes gripping the ground
• lock into place before lifting: hips down and back, neutral spine, shoulders back, and abs locked in *check these points before every rep*
• drive through your heels, keeping your toes planted
• as you lower, slightly drive hips back and down with a bend to your knees
• come back up but not all the way to keep tension on the glutes
• the weight should always move in a straight line up and down keeping it close to your body the entire time

❌ don’t round your back when lifting
❌ don’t tilt your pelvis forward into a butt squeeze at the top
❌ don't think about using your upper body to lift the weight
❌ don't let the weight swing/move away from your shins/feet as you lower

✨ do think about pushing the ground away from you as you lift up
✨do move with control and lower slowly to protect your body and focus on mind to muscle connection
✨do keep everything from your hips up locked in place (shoulders back, neutral spine, abs locked in)

DB Sumo Deadlift

F O R M
• spine neutral, shoulders back, engaged abs
• weights are right around or below knees
• drive elbows back toward hips
• squeeze back at the top of the row and release with control

❌ don't let the weight swing away from your body/knees
❌ don't jerk the weight up

✨ do focus on using your back to lift the weight with control

DB Bent Over Row

F O R M
• feet slightly wider than hip width
• heels and toes planted and gripping the floor
• spine neutral and engaged abs
• jump onto a flat sturdy surface into a squat form
• drive up through your heels as you jump up
• stand up and come back down

*variation: alternating box step ups

❌ don't let your back round at the bottom of the squat
❌ don't squeeze your butt and tilt your pelvis forward at the top

✨ do slow down and control your body
✨ do focus on your glutes and quads

Box Jump

Complete reps on both sides

F O R M
• stand with good posture, engaged abs
• feet planted slightly wider than hip width and toes slightly pointed out
• drive up the weight directly over your shoulder
• as you lower, slightly tuck elbows in to protect your joints

❌ don't let your back round at the bottom of the squat
❌ don't squeeze your butt and tilt your pelvis forward at the top
❌ don't jerk the weight up using your whole body

✨ do focus on your arms, shoulders, and upper body to drive up the weight

DB Snatches

F O R M
• toes and knees pointing forward
• good posture, neutral spine, and lock in
everything from your hips up
• your focus is always on the leg that is forward
• plant your front foot with heel down and gripping the floor with your toes for balance
• as you lower, allow your knee to come forward as you drive your hips back
• push up through your heel, focusing on your glutes and quads

TIP: step together between each lunge to reset

❌ don't let your knee cave in or fall out
❌ don't use your back leg to drive up

✨ do think about using your glutes and quads
✨ do slow down

DB Walking Lunges

F O R M
• hands directly below shoulders
• spine in a neutral position
• feet hip width apart
• hips locked in and flexing glutes & quads
• squeeze your core from front to back, keeping it engaged the entire time

❌ don't arch your back or lift your hips in the air
❌ don't look up

✨ do keep breathing and squeeze your core tighter every time you breathe out
✨ do shift your body slightly forward over your elbows/hands for better core activation

High Plank to Low Plank

F O R M
• begin in a high plank position with arms right over shoulders
• engage your core
• bring your knee towards your opposite elbow and repeat on the opposite side
• rotate your hips through the movement

❌ don't arch your back
❌ don’t bounce on your toes

✨ do focus on keeping your core engaged the entire time

Diagonal Mountain Climbers

F O R M
• feet slightly wider than hip width and toes slightly pointed out
• heels and toes planted and gripping the floor
• spine neutral and engaged abs
• drive hips back and knees forward
• drive up through your heels as you jump up

*variation: fast pulse squats

❌ don't let your back round at the bottom of the squat
❌ don't squeeze your butt and tilt your pelvis forward at the top

✨ do slow down and control your body
✨ do focus on your glutes and quads

DB Squat Jumps

DB Full Body Circuit

Full Body Circuit | dumbbell

Doesn’t really allow me to get into my usual grindemode amazing for beginners

Clara

Full Body

Spring

Bodyweight HIIT/Cardio

Tiffany

Naiomy

Glutes & Core

Sasha

Super easier than I thought but still got a good workout in. I combined with a 20/30 mins full body yoga stretch before so I'm sure this amplified my workout.

Vanessa Flores

What are some variations to mountain climber?

Definitely got a pump, but is there a chance to do some modifications to the jumping exercises?

Kicked my butt and in the best way 😆💯!!

Full Body Circuit | dumbbell

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