Name: Playbook - Nikki Font - DB ONLY — Full Body
Uploaded: 2024-01-09T06:11:00.161Z
Duration: 45 min
Description: DB ONLY — Full Body

Tatiana

Sinai

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

Superset — perform both exercises back to back with NO rest between. That will complete 1 set. Rest for about 1-2 minutes, then perform another set.

- From kneeling position 
- Place your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Modified push ups

- Begin with a dumbbell in both hands and palms facing up
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

Superset #1

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back
- once your bicep reaches parallel, engage your Tricep and kick the dumbbell back extending your arm
- bring your arm back to 90°, then lower down to starting position

This completes 1 rep

Single arm dumbbell row to kickback

Walk on the treadmill for 30-45 minutes!

Choose your incline & pace

** walk at a minimum speed of 2.8mph

5,000 steps

DB ONLY — Full Body

Legs (Posterior Chain Focus)

Chest & Triceps

Back & Bis

Legs (Quad Focus)

A great shoulder & an workout that I finished in just over 30 minutes! Perfect for what I needed today!

Isaiah

Shoulders & Abs

Back & Biceps

Legs (Quad Focused)

Olivia

Lo adapte a casa! 🏡🏋️‍♀️✅

Leg Day — high intensity

BOOTY & ABS

Push Up Tutorial

Braylee

Anne

Rach Mo

Back & Shoulders

First time back in a week and this workout has me so motivated to get back on the grind!!! 🔥💪🏼

Kaleigh

Alexandra

Chest, Tris, Abs

Gisele Rigo

Lean Legs

Shoulda boulda’s are on FIREEEE🔥❤️‍🔥

Shelby

Shoulders !!!

Amber Evans

Lower Body

Love the back pump in my new Aurora single strap bra 😍😍🔥

Hour Glass Figure

Ay por favor!! Pensé q no terminaba!! Una gloria la rutina ✨

DB ONLY Leg Day

Chest & Abs

hard lol but loved it, had to modify reps a lil

Trinity Baker

Lo adapte a mi casa! Hermosa rutina 🍑✅

Booty & Abs

Chest, Tris, & Cardio

BOOTY & quads

Core & Cardio

High Rep Leg Day

Perky Chest + Triceps

Parecía simple pero se sintió fuerte 🍑

Under Booty

Abs !!

Cable Shoulders

Quad s are POPPIN’ 🤌🏼🔥🔥🔥

Muscle Mommy Legs

Chest & Tris

Boulder Shoulders

Waldo

Me hizo tan bien esta rutina! Me anime a subirle peso y carga una serie mas 🤩🥵

DB ONLY — Full Body

Community

More workouts from Nikki Font