Name: Playbook - Morgan Tyler - Under 30 Total Body w/ dumbbells
Uploaded: 2024-04-16T17:19:45.756Z
Duration: 25 min
Description: Under 30 Total Body w/ dumbbells

This one is one of my favourites. It’s awesome to see yourself improve with heavier weights 💪🏼 🏋️‍♀️

Jessica

This workout will have you in and out the door in under 30 minutes. Don’t forget to warm up and cool down if desired!

This 10 minute upper body circuit is AMRAP (as many rounds as possible) style without rest. You are moving the entire 10 minutes. Follow the repetitions and listen to your body. If you get one round, great! If you get 5 rounds great! 🙌🏼🥰

- Begin with a dumbbell in both hands, palms facing out 
- Curl one dumbbell towards your shoulder
- Slowly lower down until arm is extended at starting position 
- switch to other arm 
- 16 repetitions in TOTAL, 8 each arm

Alternating Dumbbell bicep curls

- Start with the dumbbells at your shoulders, elbows forward of the body, palms facing each other
- Press the dumbbells straight up and overhead 
- Lower with a slow controlled motion

Dumbbell neutral grip shoulder press

✨ Hinge forward keeping a bend at your knee
✨ Holding dumbbells in each hand and arms bent to 90 degrees at your sides
✨ Extend your arms engaging your triceps
✨ Lower back to starting position

Dumbbell tricep kickbacks

✨ hinge forward at the hips, keeping a bend in the knees 
✨bring the dumbbells in front of you, palms facing the body 
✨ keep your spine long 
✨ row the elbows wide left to right and squeeze the shoulder blades together at the top of the movement 
✨ slower lower dumbbells to return to start

Wide Bent over Row

Upper Body

This 15 minute circuit is AMRAP style (as many rounds as possible). Pace yourself, follow the repetitions and see how many rounds you can get through. Remember your goal should be to move the entire 15 minutes. Don’t go TOO hard right up front or you will poop out towards the second half. This is a marathon, not a sprint. 😎

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells toward the ground, press hips back while keeping a slightly bent knee
- do not lower further than the spine can stay flat 
- Stand straight back up pressing hips forward

Dumbbell deadlifts

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Stepping forward lifting your knee up driving it toward your chest
- Lower back to the initial position 
- Switch legs and repeat
- 12 repetitions total (6 on each leg)

Dumbbell reverse lunge w/ knee drive

- Holding dumbbells at your sides, perform a calf raise
- Pause at the top engaging your calf

Dumbbell calf raises

- begin on knees/shins with dumbbells in a front rack positions 
- step to squat
- step back into knees/shins
- alternate which leg steps forward first 
- 1 prisoner squat is all the way up and back down

Prisoner squat w/ dumbbells

- begin in a wide stance with dumbbell at chest 
- squat into one leg sitting the bum back and keeping the chest lifted 
- glide back through center and squat into other leg
- alternating back and forth, side to side 
- 16 repetitions total, 8 each leg

Lateral Glides

- Holding the dumbbells at your sides
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position
- alternate left to right 
- 12 repetitions total (6 on each leg)

Dumbbell curtsy lunge

Lower Body

Under 30 Total Body w/ dumbbells

Ohhhhh, wow that was spicy 🔥 such a good work out.

Brooke

Samantha

20 Min Quads + Inner Thighs ❤️‍🔥

Dumbbell Lower Body Blast

Loved this workout! Didn’t feel extremely hard and was a great quick workout and sweat! Thanks!

Lauren Batorski

Great! I enjoyed the pacing and the beginning warm ups too. Thanks for making something that’s quick and full body!

Loved! Maybe include alternatives for people who have a popping knee or hip?

Alexandra

Full Body + Core w/ Weights

Those triceps kickbacks are so sneaky lol 🥵.. love these workouts, the best. 👌🏼💞

I like it but if u can show from front too how u do it would help

Sumaya

Strong Arms + Back

Floor Arms + Core Sculpt 💪🏼

Floor Legs + Core Sculpt 🦵🏼

Your workouts are so good and so much fun. My Brain likes the constant flow and changes of the exercises. Top tier instructor 👏🏼 🤓

Under 30 Total Body w/ dumbbells

Community

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