Name: Playbook - Natalie Kimball - W1/D1 Intro to Full Body Dumbbell & 1st Workout!
Uploaded: 2023-03-11T02:11:59.218Z
Duration: 15 min
Description: W1/D1 Intro to Full Body Dumbbell & 1st Workout!

Good, didn't have weights just yet but should have them for tomorrow

Sarah Snipes

Antonio

Great workout. Exactly what I was looking for. 💪🏻

Connie Brown

I loved the first workout back. Enough to give me a quick burn but easy enough to where I could quickly recover and get my kiddos ready for school.

Kristina

Loved the variety of the exercises, some of these I’ve never tried before so I was excited to try them.  Didn’t disappoint at all, got a really good burn out of all of them.

Dwayne

Awesome workout! Easy to follow and I feel great! Thanks for the push! 🙌

Laina

Jennifer 

Get a taste of what the FULL BDOY DUMBBELL program is going to offer! This 15-minute, 3-day, 6-week routine is designed to evolve as you do! 

Challenge officially kicks off on January 9th! 

*Modifications, for alternating lunges you can do alternating stepbacks. For push-ups, you can be elevated. The Glute bridge can be on the floor or bench!

Do as many reps as you can within the 30 seconds and repeat 5x through. Go at your own pace! 

YOU'VE GOT THIS! 
Enjoy! :D

Get the party started with this 15 - minute full-body dumbbell routine! 

FULL BODY DUMBBELL officially launches on January 9th, 2023! Use this routine until we get started, together!

1. Start with feet shoulder-width apart or slightly wider; toes can be straight forward or pointed slightly out.

 2. Drive the hips back and then allow the knees to track forward as you descend into your squat. 

3. When your thighs reach parallel, draw your core up and in, engage your glutes and press your knees out as you come into your squat position. At the bottom of the squat find control as you pulse a few inches up and down for the entire exercise. 

Tip: Press the knees out as you come up and as you go down to get more glute engagement

Pulse Squats

1.  Stand with your chest up, shoulders down, and back and core braced. Feet should be hip-width apart, stabilize the front foot by gripping from big toe to heel. 

2. Keep your pelvis neutral. Your legs should both end at 90 degrees with your back knee just above the floor. 

3. Keep the knee in alignment with the 2nd and 3rd toe.  Press back by pushing through your back foot and maintain balance using your core. Alternate to the other side. 

Tip: Be careful not to shrug up or use momentum to get back to standing.

You can add dumbbells to your side to increase resistance.

Alternating Reverse Lunge

1. Grab your dumbbells and come into a bent-over position with bend knees a flat back and an engaged core.
2. Leading with your shoulder blade pull elbows towards your hips and into a row as you extend the opposing arm.
3. With control rotate your spine and repeat on the opposite side.

Tips: Keep your shoulder blades engaged in order to keep your upper back from rounding at the bottom.

Rotating Row

1. Come into quadruped position and walk your hands forward until your knees, hips, and shoulders are aligned and your wrists are under your shoulders. 
2. Lower yourself down until your chin is just a few inches off the ground with your elbows at 45 degrees. 
3. Exhale as you press through the floor returning to the starting position. Tip: Engage your core to keep your low back safe, squeeze your glutes to keep your hips from dropping, and think about bringing your shoulders down towards your fingertips.

Push up

1. The target here is the glutes. Bend your knees so that your feet are flat on the floor at about hip-width apart. Your entire spine should be resting against the floor in a neutral, un-arched position. 

2. Exhale completely, flatten your stomach, and brace your abdominal muscles. As you continue to engage your core, you will lift by extending from your hips.  

3. Drive down into the floor by pushing your heels from big toe to heel. Squeeze your glutes as tight as you can to raise your hips off the floor. The rep has been completed when your hips and thighs are straight in line with each other.

 4. Slowly lower yourself back and star down to the starting position while maintaining spinal alignment. Lower your body with control. You can also try bringing the heels closer to the glutes to get more glute activation.

Glute Bridge (Floor)

Introduction to Full Body Dumbbell 6 Week Routine!

W1/D1 Intro to Full Body Dumbbell & 1st Workout!

Kelly

W1/D2 Full Body Weightlifting

This one was tougher with the burpees and quick lunges so I modified a bit. Legs still a bit sore from yesterday

A little brutal since I am starting this journey over again and had to modify a little, but great workout! I feel great!

Windy

If anyone thinks they can’t get a good workout in over 15 minutes I challenge you to do this one!!

Diana Wade

W1/D3 HIIT

W2/D1 Full Body Weightlifting

This HIIT workout is no joke! 🥵 Thanks for the burner!

Nikki

W2/D2 HIIT

Loved this workout! The sumo deadlifts were challenging for me but I really felt my hips opening up from doing them! Thanks for another good one! 💪🏼

W2/D3 Full Body Weightlifting

Another tough one! Thanks for the workout! 💪🏼

Definitely meant to hit 5 stars but was shaking after this one 🥵🥵

W3/D1 Full Body Weightlifting

Love these first thing in the morning. Really get the blood flowing for the day!

🥵 This was a burner. Thank you for the challenge!

W3/D2 HIIT

Really liked the rotating rows. I’ve never done them like that before. Definitely a good workout but quick.

Steph Walters

Another great workout! I’m loving these sessions! So quick & effective! 🥵💪🏼

W1/D1 Intro to Full Body Dumbbell & 1st Workout!

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