Name: Playbook - Natalie Kimball - W1/D2 Full Body Weightlifting
Uploaded: 2023-03-11T02:11:59.223Z
Duration: 15 min
Description: W1/D2 Full Body Weightlifting

Kelly

Sarah Snipes

I'm still sore from the last few sessions, but not too bad. My weights still aren't in but I'm practicing my form.🤠

Nikki

This was a burner! 😅 I had to take longer breaks but I’m proud of myself for getting it done! Excited for the next one!

Jennifer 

5 rounds- 30 seconds for each exercise. Rest 30 seconds in between each round.
The focus is back and glutes. Substitute squat and press with a goblet or bodyweight squat if you experience discomfort in the shoulders.

You can modify the squat and press for a goblet squat.

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)

1. Target here is the glutes. Place the Dumbbell or KB between your feet, and position your feet slightly wider than hip-width apart. 

2. Hinge your hips back as if you were trying to touch your glutes to the wall behind you. When gripping the kettlebell pretend as if you were trying to bend the kettlebell handle in half to engage your back. If holding a dumbbell bring your hands to the outside and draw your shoulders down and back

3. Brace your core, pull your shoulders down and back and maintain complete spinal alignment as you squeeze your glutes and come to a standing position. Repeat.

Tip. Draw up and in on your core and check to see if you have tension in your glutes before every lift.

Dumbbell Deadlift

1. Target here is the legs and shoulders. Descend into a squat with dumbbells resting on your shoulders. Start the movement by pushing your hips and glutes back. 

2. End position is when your thighs are parallel with the floor or just before your lower back rounds. 

3. As you come to a standing position maintain core tightness and press the dumbbells straight up while maintaining your rib cage down so as to not to flare or overarch the back. The target here is the shoulders and the legs. 

Tip: Use the upward momentum of the squat to press the dumbbells up.

Squat and Press

*When performing single-side exercises you will see the exercise repeated- make sure to repeat on the other side. *

1. Find an object to rest your hand on about knee height and get into a runner's lunge.

2. Grab your dumbbell and pull your elbow towards your opposite back pocket into a row.

3. Bring your dumbbell back to starting position keeping your shoulders square.

Tips: Don't let your shoulders round or sag one below the other at the bottom of the movement.

Single Arm Row (DB)

Full Body Dumbbell Circuit

W1/D2 Full Body Weightlifting

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

Antonio

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

Connie Brown

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

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!

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/D2 Full Body Weightlifting

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