Name: Playbook - Natalie Kimball - W6/D1 Full Body Weightlifting
Uploaded: 2023-03-11T02:11:59.317Z
Duration: 15 min
Description: W6/D1 Full Body Weightlifting

Full-body weightlifting. This Routine varies in rep range! Take as much or as little rest as you need (I suggest a longer rest after the 5 exercises to catch your breath!)  Kneeling to squat can be substituted for goblet squats. 

Glute Bridge DB Press
Kneeling to squat single-side L
Kneeling to squat single side R
Deadlift 
Rotating Row

Kneeling to squat can be substituted for goblet squats.

1. Start with your back firmly pressed against the floor and shoulders pulled down and pack from the ears. Engage your core and press into your heels to come to a glute bridge and hold statically.

2. .With your arms about 60 degrees from your torso, press your dumbbells up and in towards each other.

3. With a slight angle in the elbow lower your dumbbells slowly and controlled.

Tip: Be sure to maintain core tightness and stability throughout the shoulder.  Avoid shrugging the shoulders up or brining your arms exactly at 90.  if you find yourself shrugging bring your elbows down slightly.

Glute Bridge DB Chest Press

1. Stand with your chest up, shoulders down, and back and core braced. Feet should be hip-width apart as you step your left foot back. 

2. Come to a kneeling position with your left knee. As you exhale drive through both feet to hover your left knee 4 inches above the ground. 

3. Keeping your feet in the same position you will pulse up and down for the remainder of the exercise. Then repeat desired number or reps or time on the other side.

Tip: Be careful to not use momentum, this exercise is about complete control

Kneeling to Squat (Single Side)

1. Place the Dumbbell or KB between your feet, position your feet slightly wider than hip width apart. 

2. Hinge your hips back as if you were trying to touch your glutes to wall behind you. When gripping the kettle bell 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 on your glutes before every lift.

Deadlift (Dumbbell)

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

Full Body Weightlifting

W6/D1 Full Body Weightlifting

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

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!

Jennifer 

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! 🥵💪🏼

W6/D1 Full Body Weightlifting

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