Name: Playbook - Robert John - Functional Total Body | Dumbbells
Uploaded: 2021-11-15T19:10:04.577Z
Duration: 45 min
Description: Functional Total Body | Dumbbells

Great workout!! Would like a bit more abdominal work for full body but I added bicycles to the end.

Kyle

My favorite workout yet. The exercise where you go down with the weight along your leg with your feet staggered seemed to strain my love handle area more than my glutes so maybe I was doing that one with improper form but overall my favorite one yet

Chris

Anish

For this workout you will need Dumbbells of various sizes. 
Heavy for LEGS (squats,RDL)
Medium-Heavy for ARMS (curl, shoulder press)
We will be doing strict shoulder presses (be mindful of your weight selection for the safety of your shoulders—injury prone area) 
Enjoy! 💪🏼

- Keep your chest up 
- Step back and bring your knee down until both legs are at 90 degrees
- Stepping forward lifting your knee up 
- Lower back to the initial position 
- 10 on each leg

reverse lunge w/ knee lift (bodyweight)

- stand tall, feet close together 
- begin with a small jump, throwing your feet wide as you simultaneously lower for a squat
- one hand touches the floor
- explode up and out of your squat
- repeat, other hand touches the floor

Drop Squat (body weight)

- Begin with feet shoulder width apart 
- Press hips back and lower down and raise inside leg
- driving through the planted leg, push up and jump laterally
- this does not need to be a large jump
- catch yourself on the opposite leg/foot, hold for a second 
- repeat back and forth
- pick up speed as your get comfortable with the movement

Lateral jumps (bodyweight)

Warm Up

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

DB sumo squat (double)

- Stand with your feet shoulder width apart, staggered, and knees slightly
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor, allow the DB to glide down your shin 
- Tap the floor and lift back up engaging your glutes
- 10 each leg

DB Single leg RDL

- Be mindful of your weight selection, the press will likely require you use less weight than your typical strict curl (for shoulder safety)
- Hold the dumbbells at your sides, with your palms facing your body 
- Curl the dumbbells up engaging your bicep as you curl
- Continue the momentum of the curl until your elbows are under the DB’s 
- Press up, engaging your delta

DB Hammer Curl to Press (double)

- Begin with a single, medium to heavy DB in one hand
- step the foot opposites your DB hand forward, step the other back
- Lower into a lunge position (both knees to 90s degrees)
- hold, curl DB to shoulder and begin presses
- hold back knee off the ground 
- complete reps, switch DB hand and feet, repeat 
- 8-10 reps each side

Static Lunge + Shoulder Press (single)

Functional Total Body | Dumbbells

I like your workouts.  They remind me of the workouts at hiit classes I take.

Jason

Justin

Total Body (Drop Sets) | DB + Barbell (or only DB)

Bi’s, Shoulders, + Legs | Dumbbells (TOTAL BODY)

Total Body | EZ Bar

Was great!! Only issue I face is with push-up and pull-ups, I have very bad shoulders any way I can get a good workout with putting too much stress? My goal is to build up that area but I can’t go too much at first.

I don’t have a pull up bar, so suggesting an alternative would be helpful. Thanks.

Functional Total Body | Dumbbells

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