Mannn what’s up everyone! Feels like we haven’t talked in agesss. But now it’s the new week so you already know what time it is, new session! For this week’s workout we got a full body sesh that will be using only dumbbells. That way you can still workout even at home or if you just want to give yourself a challenge! So let’s get straight into this and crush it together. ⚡️

Grab 2 dumbbells and place them about shoulder width in a neutral stance on the ground. Get into a push up position and when going down come back up then row the dumbbell upwards on each side while trying to keep back straight and still. 

Focus: chest, shoulders, back, and core.

Dumbbell Push up into plank row

Grab a pair of dumbbells with a supinated ( underhand )  grip and curl upwards keeping elbows in place and back down slowly. 

Focus: overall biceps.

Dumbbell curl

Get on the floor with a pair of dumbbells and bring them over head with a neutral grip and bring them back towards your head while keeping your elbow in place. 

Focus: long head of triceps.

Dumbbell floor skull crushers

Grab a pair of dumbbells and bring them up on your shoulders and lunge down then on the way up press up then back down slowly. 

Focus: shoulders, quads, glutes.

Dumbbell lunge into shoulder press

Grab a pair of dumbbells and bring them out in front of you. As you go down, think about sticking your butt back as far as possible while slightly bending the knees and keeping your lower back straight and up. 

Focus: hamstrings, lower back, and glutes.

Dumbbell RDL’s

Grab a dumbbell and bring down while hinging back and explode up using your hips and glutes. 

Focus: hamstrings, glutes, lower back, shoulders,  quads, and more.

Dumbbell swings

Set back on a bench or small platform and place dumbbell in your lap. When going up make sure your knees make a right angle at the top of the movement, squeeze, and go back all the way down.

Focus: mainly glutes but includes hamstrings and lower back.

DUMBBELL ONLY FULL BODY 🏃🏾‍♂️⚡️