Name: Playbook - Miranda Criner - Dumbbell Strength+Tabata Duo
Uploaded: 2024-01-11T20:43:45.724Z
Duration: 45 min
Description: Dumbbell Strength+Tabata Duo

Third round of reps took some mental willpower. 
Lots of sweat 😅😅

Jera Donner

Grab your dumbbells and your water and get ready for a build and burn full body workout.

You’ll start working two exercises for reps. You’ll then rest for 2 minutes and complete a Core Tabata. (Two exercises. :20 seconds on/:10 seconds to rest x 4 rounds). Rest for another 2 minutes. You’ll repeat this same sequence for another round, only the exercises change for each block!

- from a standing position hold dumbbell in right hand 
- with control step the right leg behind you and lower the body down until both legs are at 90 degrees
- drive through your left foot and bring the right leg up and to the front of the body in a 90 degree hold
While balancing on your left leg curl the dumbbell in your right hand up to your shoulder and press above your head
- bring the dumbbell back down to the side with control and leg back to starting position 
- work both sides

Reverse lunge to balance + press

- With a wide toed out stance and a dumbbell between your feet 
- sit the hips back and lower down into a squat
- keeping the core engaged
- Pick up dumbbell with both hands, drive through the heels to standing and pull dumbbell up to chin height

Dumbbell sumo high pull

You will work the following Two exercises :20 seconds on/:10 seconds to rest x 4 rounds. 

It moves fast and furious, but it’s such a great burn!

- With your arms extended holding the weight overhead
- Lift your shoulder blades off the floor and bring the chest to your knees and dumbbell to your toes
- lower back down nice and slow
- Keep your core engaged

Weighted overhead to toe crunches

- Start in a high plank position keeping your core engaged 
- Walk your hands forward with out letting your glutes dip down 
- Walk your hands back to starting position 
- Repeating the sequence for time or reps

High plank to extended plank walk

Ab Tabata

- Snatch the dumbbell above you 
- With your arm fully extended step back
- Bring your back knee down
- Step forward to the initial position

Dumbbell snatch + reverse lunge

-Push your hips back as you come down 
- Keep the dumbbells above shoulder height 
- Press the dumbbells up at the top of the squat

Dumbbell squat to press

High Plank T-Raises

- 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

Dumbbell Strength+Tabata Duo

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