Name: Playbook - Patty Pittman - W1/D6 Beginner Strength II
Uploaded: 2023-04-21T16:23:38.184Z
Duration: 30 min
Description: W1/D6 Beginner Strength II

All you need for these strength workouts are some dumbbells – light enough so that you can
do each exercise with great form, but heavy enough to feel a little challenging by
the last repetition!

If you don’t have a bench for some of the exercises, find a sturdy table,
aerobics step, counter, or other platform.

Warm up with light cardio before doing these workouts.

Do grouped exercises back-to-back, take a 45 second break, and repeat for a
total of 2-3 times. Then, move on to the next group of exercises.

Do this 1-3x through. Rest 45 seconds in between rounds.

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes
- Add weight as you get more comfortable with the movement

Air squats

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

- begin by curling the dumbbells to your shoulders 
- once the dumbbells reach your shoulders, twist your palms slight to have them face each other, then drive overhead 
- slowly lower the dumbbells back down and repeat

Curl and press

On a bosu OR on the floor, balance with your feet and back off the floor, keeping your core strong

Hold the world

Circuit A

- Start with dumbbells in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian deadlifts

- Lying on the floor with knees bent 
- Lower weights to your chest 
- Press dumbbells back up over your chest

Dumbbell floor chest press

- Hinge forward at your hips 
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position"

Rear delt fly

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Complete desired reps then repeat on the opposite side

W1/D6 Beginner Strength II

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