Name: Playbook - Robert John - At-Home Total Body | Dumbbells + Band
Uploaded: 2022-01-06T16:11:45.660Z
Duration: 45 min
Description: At-Home Total Body | Dumbbells + Band

This is a highly functional and straightforward routine that can be done with simply a set of DB’s and a resistance band with handles (At home if you have those things).
Enjoy! I hope you are all already crushing your 2022 goals! 🎉

- The band selected for this stretch should have a good about of elasticity (it’s a warm up, not a working set)

Banded Shoulder Stretch

- Medium to Heavy DB’s 
- One Deadlift + One shoulder press equals one rep
- 10 reps per set

Deadlift to Shoulder Press

- Medium to Heavy DB’s 
- 10 reps each leg
- 20 total reps per set

Reverse Lunge (Alternating)

- One Medium to Heavy DB
- 8 consecutive reps each leg

Single Leg Deadlift / Bird Stretch

- Two Medium DB’s
- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

- One Medium to Heavy DB
- Be careful of weight selection as the static pulse can be strenuous on the lower back in your weight selection is too high 
- 15 reps per set

Goblet Squat with Pulse

- One Medium to Heavy DB
- 8 consecutive reps each side

Single are Clean to Press

- Two Heavy DB’s
- Push through the balls of your feet engaging your calves
- Rotate your feet continuously between reps 
- 20 reps per set

Weighted calf raises

- Two Medium to Heavy DB’s 
- 16 Alternating Curls to 10 shoulder presses (no rest between)
- 26 reps total per set

Curls + Shoulder Press

- Medium to Heavy Resistance Band 
- 10-12 concentrated band curls to 10 banded shoulder presses (no rest between)
- 20 reps total per set

Banded Curl + Shoulder Press

At-Home Total Body | Dumbbells + Band

LEGS / HIIT

Explosive Unilateral Workout

Functional At-Home Total Body | Dumbbells

Another great one. 5/5 stars. Loved how this one really went HAM on the ham(strings). A HAM-tastic burn!!! 

Anywho, did you receive the text messages about my birthday weekend? Will you and Miami Anna be attending? 
(Party of the month? Nah, the party of the year) -Aaron Carter

At-Home Total Body | Dumbbells + Band

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