Name: Playbook - Robert John - NYE Total Body | Dumbbells 🎉 💪🏼
Uploaded: 2021-12-31T22:28:41.161Z
Duration: 45 min
Description: NYE Total Body | Dumbbells 🎉 💪🏼

Justin

Hope this workout finds you well in the New Year! Let’s start the year off strong. 💪🏼 

If you need to touch up your nutrition reach out to me on IG. Remember, what you eat supports your workouts, energy, mental capacity and health. If it’s lackluster you are essentially spinning your wheels in terms of aesthetic progress via exercise. 
If you workout purely for general health or to maintain—totally fine, nothing wrong with that! 99% if the time, even those individuals that are doing okay with their personal nutrition have some things to improve, and that becomes very clear once your cards are laid on the table (transparent macro tracking).

This is one of my last filmed workouts of 2021.
Recently came down with Covid, so I will be taking some time off lifts until my body fully recovers.

- Medium to Heavy DB’s
- 10 Alternating Curl 
- 10 Squats with DB’s at sides
- 20 total reps

Curls + Squats

- one HEAVY DB
- Keep your elbow close to your temples
- Bend at the elbow to lower dumbbell down behind your head
- Extend your arm engaging your triceps to bring the dumbbell back up
- I use my off arm to support the working arm and prevent over extension 
- 10 each arm

Dumbbell overhead tricep extension

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat
- 20 total reps

Alternating hammer curls

DB Shoulder Press

- Place the DB’s just above your feet
- Engage your lats
- Pull the DB’s up with neutral spine 
- Reach full extension keeping your upper body tight
- 10 total reps /set

Conventional Deadlift

- Holding a single dumbbell in the goblet position 
- Step back and across in to a curtsy lunge
- Step back to the starting position
- 20 total reps alternating sides

DB goblet curtsy lunge

- One HEAVY DB
- One goblet squat followed by two alternating reverse lunges 
- 30 total reps

Goblet Squat + Reverse Lunge

NYE Total Body | Dumbbells 🎉 💪🏼

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

NYE Total Body | Dumbbells 🎉 💪🏼

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