Name: Playbook - Patty Pittman - W2/D2 Beginner Strength I
Uploaded: 2023-04-21T16:23:38.197Z
Duration: 30 min
Description: W2/D2 Beginner Strength I

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

- With the dumbbells overhead and arms extended
- Lower weight down, just above the shoulders, and then press back up overhead

Dumbbell military press

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

Circuit A

- Stand with your feet close
- Step back into a reverse lunge 
- Stand back up to the starting position
* Work both sides alternating

Bodyweight reverse lunges

- Start with your hands on a box or bench 
- Perform a push-up coming down slowly
- Keep your core engaged

Incline push up

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

Dumbbell bicep curls

'- Keep your arms (shoulder to elbow) perpendicular to the floor
- Get a good stretch and extend all the way up

Kneeling dumbbell overhead extension

- Lay on the floor with your legs bent
- Push through your heels bringing your glutes up
- Extend your arms holding two dumbbells
- Bring the dumbbells back behind your head with straight arms, a few inches off the floor
- Raise the dumbbells pulling back up

W2/D2 Beginner Strength I

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