Name: Playbook - Peter Lee Thomas - (A- List Program) Full-Body Dumbbell Circuit
Uploaded: 2021-01-18T11:47:15.796Z
Duration: 45 min
Description: (A- List Program) Full-Body Dumbbell Circuit

Pls add Verbal instructions.  Just to ensure the details are not missed

Surai

Today we add weights to the program. Your muscles will be burning. You will need dumbbells (or something that is weighted you can shift around) 

Like the other workouts, this is a large circuit with beginner and advanced versions.

Start with an easier weight for the first round. After that, if you can do more weight you should challenge your self, but find your groove first. 

Advanced:
- 5 rounds 
- 20 reps
- 60 seconds or less rest time between exercises and rounds 

Beginner/intermediate: 
- 2-3 rounds 
- 10 reps
- 90 seconds or less rest time between exercises and rounds

- Keep you back straight
- Curl the dumbbells holding at the top
- Perform a squat with dumbbells above your shoulders
- Press dumbbells at the top of the squat (use your momentum to press)

Dumbbell curl to squat and press

- Start by doing a push-up
- Row one weight up towards the side of your body 
-Hold for one second and return to starting position
- Repeat on other side

Alternating Renegade Row + Push-up

- Hold plank position 
- Keep core engaged and back straight
- Use one arm to move the dumbbell beneath your body to the other side
- Repeat with the other arm

Top Plank + Double DB Drag

- Place your knees on the ground
- Keep your back straight and core engaged
- Lift the dumbbell over your head until both arms are fully extended
- Return to starting position

Kneeling dumbbell tricep extension

- Hold a single dumbbell with both hands
- Squat with your back straight
- Hold at the bottom of the squat
- Curl dumbbell at bottom 
- Stand up, curl again then press overhead.

(A- List Program) Full-Body Dumbbell Circuit

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