Name: Playbook - Pauline Perina - DUMBBELL FULL BODY WORKOUT
Uploaded: 2023-11-14T22:15:09.921Z
Duration: 30 min
Description: DUMBBELL FULL BODY WORKOUT

Jessie

Catherine

Warm-Up: Begin with a dynamic warm-up consisting of 3 exercises.

Circuit Workout: Engage in a circuit featuring 6 exercises, completing each for 4 rounds.

Intensity Rules: Keep the energy high with minimal to no rest between exercises.

Rest Periods: Enjoy a well-deserved 1-minute rest between each challenging round.

Equipment: All you need is a pair of dumbbells – whether at home or in the gym, let’s get to work!

Warm up x3 rounds
20s Jumping Jacks
20s High Knees
20s Mountain Climbers

No rest between exercises

- Start by standing with your feet together 
- In one motion, jump your feet out to the side and raise your arms above your head 
- Immediately reverse the motion by jumping back to the starting position 
- Increase speed as you feel comfortable

Jumping Jacks +

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High Knees +

- Get into a high plank position, making sure to distribute your weight evenly between your hands and your toes
- Your hands should be about shoulder-width apart, back flat, abs engaged, and head in alignment
- Engage your core, drawing your knee in toward your chest
- Continue alternating sides
- To increase the intensity, pick up the pace until it feels like you are "running" in place in a plank position

Mountain Climbers +

Warm up

Start with a dumbbell in each hand, on shoulders feet shoulder-width apart. 
Squat down, then as you stand, press one dumbbell overhead while twisting your torso. Alternate sides with each repetition, engaging core muscles for stability. 
This dynamic exercise targets legs, shoulders, and core simultaneously. 
Keep movements controlled and maintain proper form throughout.

DB Squat Press w/ Twist

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

Dumbbell bicep curls

Stand with feet shoulder-width apart, holding a dumbbell in each hand. 
Hinge at your hips, keeping a slight bend in your knees. 
Extend the arms with the dumbbells backward, ensuring your upper arm stays close to your head. 
Feel the stretch in your tricep, then return to the starting position. 
This exercise targets the triceps effectively. Maintain a stable core and controlled movements for optimal results.

Bent Over Tricep Extention

Start in a squat position, feet shoulder-width apart. Lower into a squat, keeping your chest up and weight on your heels. Explosively jump upward, extending your hips and knees fully. Land softly, immediately transitioning into the next squat. This dynamic move engages your lower body muscles, including quads and glutes, while also boosting cardiovascular fitness. Focus on proper form, emphasizing power and control.

Jump squats

Hold a dumbbell in each hand, feet shoulder-width apart. Hinge at your hips, keeping a slight bend in your knees, and let the dumbbells hang below your chest. With a slight bend in your elbows, raise the dumbbells outward to shoulder level, squeezing your shoulder blades together. Lower the weights with control. This exercise targets the upper back and rear shoulder muscles. Maintain a stable core and perform the movement smoothly for maximum effectiveness.

DB Bent Over Reverse Fly

Perform the Burpee Jump by starting in a standing position. Drop into a squat, placing your hands on the ground. Jump your feet back into a plank position, then jump your feet back towards your hands. From the squat position, explode upward into a jump, reaching towards the ceiling. Land softly and immediately go into the next repetition. (The jump is optional)

This full-body exercise combines strength and cardio, working your arms, chest, core, and legs. Keep the movements fluid and controlled for an effective workout

Burpee Jump

Circuit

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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 💪👍

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