Name: Playbook - Pauline Perina - Strength and Sweat 🔥 Full Body Dumbbells Only
Uploaded: 2026-02-07T21:28:16.494Z
Duration: 30 min
Description: Strength and Sweat 🔥 Full Body Dumbbells Only

It was AMAZING!! Left feeling sweaty and strong!!

Faith

3 warm up exercises 

Circuit: 6 exercises 
3 rounds (can even do 4 if you feel like it) 
You can do at home or at the gym

3 exercises 
10 reps each exercise 
3 rounds 
No break 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

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging
- Increase speed as you feel comfortable

Butt kicks

Warm up

- Pick the dumbbells up off the floor and stand up straight with the dumbbells at your sides. 

- Push your hips back and lower yourself into the bottom of a squat. The dumbbells will be at your sides. Make sure to keep your shoulders back and your spine straight.   

- From this bottom squat position, drive up from the heels of your feet just like a normal squat.

- When the dumbbells reach your knees start to explode through your hips by driving them forward. At the same time, shrug your shoulders towards your ears and whip the dumbbells up your sides, bringing your elbows back and then driving them forward to bring the dumbbells up to your shoulders (in a hammer curl position).

- When the dumbbells reach your shoulders, pull yourself to the bottom of a squat and Press up using your legs for power

- Once you are back in the standing position, carefully let the dumbbells come back down to your sides with your arms extended. This is one complete rep. 

- Go light to start. Really work on getting your form down pat. Only then can you start attempting heavier dumbbell cleans.

Dumbbell clean and press (double)

- Stand up straight with your feet about hip width apart and the dumbbells held in a neutral grip extended to your sides.

- Step back with your right leg while keeping your left leg planted in position. As you lunge back and down, simultaneously perform a front raise with your right arm (keeping the dumbbell held in a neutral position).

- When you reach the bottom of your lunge, drive force from the heel of your left foot to come back to a standing position, and as you do this, slowly lower the dumbbell so that it is back at your side when you reach the standing position.

- Perform this movement on the same side for 10 reps, then repeat for the same number of reps on the opposite side. If your left leg stays in front, then your right arm raises, and if your right leg stays in front, then your left arm raises.

Dumbbell Reverse Lunge w/ Single Arm Front Raise

- Get into a standing squat stance and hold a single dumbbell in a vertical position with both hands on the handle. 

- Keep the dumbbell just in front of your chest, but not touch your chest.

- Squat down as deep as you can and when you reach the bottom of the squat, press the dumbbells straight forward until your arms are extended (keeping the dumbbell at upper chest level).

- Return the dumbbell back close to your chest, then squat up, driving force from your heels. This is one complete rep

Dumbbell Squat Press

- Stand with your feet together and your knees soft. 
- Jump and come into a squat position, touch the floor with your both hands, then jump into a lunge with your left leg, jump again into a lunge with your right leg. 
- Repeat for 45-60 second

Squat to Alternating Jumping Lunges

- Sit down with your hands on the mat, your legs fully extended, and lean back.
- Bend your legs and bring your knees toward your chest.
- Hold for a second or two and then fully extend your legs to the left side and right side. 
- Keep alternating and Repeat for 30-45 seconds

Side to side Knee Tucks

- Start in plank position (on your elbow), extend one arm to the side keeping your body as straight as possible and core engaged then switch arm
- Repeat for 10 reps (right/left count for 1 rep)

Plank Alternating Side Reach

The Workout

Strength and Sweat 🔥 Full Body Dumbbells Only

Brittany

Donna

FULL BODY CARDIO

BODY SCULPT WORKOUT

Circuit Training Workout

Perfect for a Sunday morning! Sweaty and feeling strong 💪

Catherine

MUST-TRY FULL BODY WORKOUT!

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 💪👍

8 exercises Full Body Workout - DUMBBELLS ONLY

Karlyn

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METCON 3

Virginia

Great workout finisher, very empowering!!

5 exercises - Full Body Circuit - DUMBBELLS ONLY

CristinaLS

4x4 Circuit

Jessie

DUMBBELL FULL BODY WORKOUT

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

Strength and Sweat 🔥 Full Body Dumbbells Only

Community

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