Name: Playbook - Robert John - Functional At-Home Total Body | Dumbbells
Uploaded: 2022-02-11T02:51:36.057Z
Duration: 35 min
Description: Functional At-Home Total Body | Dumbbells

- All you need for this total body workout is two medium/heavy DB’s
- For reference, I used 30# DB’s

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward to starting position 
- Add Curl
- Switch legs and repeat 
- 10 reverse lunges (5 each leg) + 10 curls, 20 total reps

Reverse Lunge + Curl

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell Bent Over Row (Double)

- One Curl 
- Then one hammer curl to shoulder press
- repeat  
- 8 curls, 8 Curl-to-presses (16 total reps)

Curl to Curl to Press

- Up dog to down dog, repeat..
- If you are unfamiliar with these then..
- Complete a push up (modified on knees if necessary) then to down dog, repeat

Yoga Push Ups

- Step one leg forward and your opposite foot straight back
- Bend your front knee so that it is at about a 90-degree angle 
- I am working on knee mobility, I realize this is a more advanced move and should not be performed if you lack knee mobility
- Press down and drive the hips forward until you feel a stretch from the front of your hip
- come back to starting position
- 8 reps each leg

Forward Lunge Stretch

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward
- Perform a hammer curl to a shoulder press 
- One DL + Curl-to-shoulder press = one rep 
- 10 total reps

Dumbbell Deadlifts + Curl-to-Press

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell Overhead Tricep Extension

- Begin with one dumbbell 
- Holding a high plank/static push-up
- Reach under your body and pull the DB to the other side, reset and repeat 
- 16 total pull throughs

Plank Pull-Throughs

Functional At-Home Total Body | Dumbbells

LEGS / HIIT

Explosive Unilateral Workout

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

Functional At-Home Total Body | Dumbbells

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