Name: Playbook - Peter Lee Thomas - W4/D3 Full-Body Dumbbell Circuit
Uploaded: 2021-02-24T22:39:56.102Z
Duration: 45 min
Description: W4/D3 Full-Body Dumbbell Circuit

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 such as gallons of water a stuffed backpack or laundry detergent bottles). 

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 yourself, 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

Renegade Row

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

Plank + Dumbbell Drag

- Place your knee on the ground, opposite foot in front 
- Keep your back straight and core engaged
- Lift the dumbbell over your head until both arms are fully extended
- Return to starting position

*** Switch leg position every 4 reps

Kneeling Dumbbell Tricep Extension

- Hold dumbbell with both hands
- Squat with your back straight
- Hold at the bottom of the squat
- Curl dumbbell up and down 
- Stand up in starting posture 
- Curl dumbbell again, press overhead and repeat.

Squat + Curl + Curl + Press

Full-Body Dumbbell Circuit

W4/D3 Full-Body Dumbbell Circuit

W1/D1 Body-Weight Circuit Burner

W1/D2 Med ball circuit - stability  & core circuit

W4/D3 Full-Body Dumbbell Circuit

More workouts from Peter Lee Thomas