Name: Playbook - Pauline Perina - 8 exercises Full Body Workout - DUMBBELLS ONLY
Uploaded: 2026-02-07T21:28:16.474Z
Duration: 30 min
Description: 8 exercises Full Body Workout - DUMBBELLS ONLY

Donna

More workouts like this one please! Loved the difficulty at a solid pace. Loved the compound movements and combos.

Everything on 🔥 could only do 2 rounds! But feel great and a target to work to 3 then 4 rounds 💪👍

Catherine

8 exercises 
30-45 sec each exercise / 15 sec rest between exercises 
4 rounds 
1 minute break between each round

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control
- go down to a squat position and jump 
- Repeat for 45 seconds

Hammer Curl Squat Jump

- Stand holding a dumbbell in each hand by your side. 
- Slightly bend your knees and lift the dumbbells laterally until they're shoulder height. 
- Then bring them back to starting position before raising them directly in front of you.
- Then lift the weight in front of your torso, keeping it close to your body, until your elbows reach shoulder height. Pause, then reverse the movement, lowering the weights back to the starting position.
- Repeat the sequence.

Lateral Raise, Front Raise to Upright Row

- 30 sec Bear plank hops / 30 sec shoulder tap 
- Take 15 sec rest after completed the full minute 

Bear plank:
- Hands stacked under your shoulders with back flat. 
- Body in a tabletop position. 
- Bend your knees 90 degrees, so they are stacked under your hips
- Slightly shift your weight forward to put more support on your shoulders. 
- Tighten your core, quads, and glutes to maintain a strong, stable base. 
- While keeping your toes planted on the floor, lift your knees about an inch off of the ground.
- Quickly kick both feet off the ground, driving them back so you’re in a plank position. 
Then, hop them back into place. 

30 second set 

Bear Plank Shoulder Tap:
- Hold the high plank knee below your hips after your done with the hops. 
- Lift your right hand and tap your left shoulder, then return it to the ground. 
- Do the same thing on the opposite side, lifting your left hand to tap your right shoulder, before putting it back on the ground. 
- Keep your core stable to avoid movement in your hips.

30-second set

Bear Plank Hops + Shoulder Tap Combo

Perform 45 seconds on one side and 45 seconds on the other side without taking break
Take 15 sec rest after completed both sides

Kettlebell Reverse Lunges to Single-leg deadlift

- Hold two dumbbells just behind your shoulders, palms facing forward. 
- Extend your right arm straight above you
- Lower the dumbbell and repeat on the other side to create a see-saw motion
- Keep your core tight

Dumbbell see-saw press

- Holding the weight with your arms extended
- Bring your torso up, taking the weight overhead
- Lower with a slow controlled movement keeping your core engaged
- You can use a dumbbell or plate

Weighted sit-up

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Perform a row 
- Return to the starting position by extending your hip and knee 
- Repeat on the other side

Dumbbell lateral lunge with row

- Get into a plank position, with your hands under your shoulders, your feet a little wider than hip-width apart, and hold a dumbbell in each hand.
- Perform a push up 
- Then, twist your torso and lift your left hand toward the ceiling.
- Bring your left hand back to the initial position perform a push up and repeat on the right side.

Push up to Dumbbell Plank Rotation

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I wish it was a live step by step video with you doing the moves the whole time going with the flow.

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