Name: Playbook - Robert John - Total Body | Dumbbells + Body Weight
Uploaded: 2021-12-15T16:26:51.555Z
Duration: 50 min
Description: Total Body | Dumbbells + Body Weight

After a few days of ‘going hard’ I created this easier lift because my body needed a break. 
This workout features a solid mix of light through heavy DB’s with body weight movements interspersed, especIally to give the legs a break from lifting heavy. 
Get after it!

- the box doesn’t have to be very high
- this is a warm up
- looking to increase/create blood flow
- pick up speed as you get comfortable

Elevated Toe Taps

- 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 reps on one side then switch legs and repeat

reverse lunge w/ knee lift (body weight)

- If this movement is too complex for you, alternate a forward lunge (body weight) for 10 reps on each leg 
- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Jumping lunges

Hammer Curl to Curl + Press

- Two HEAVY DB’s 
- Maintain stability and balance 
- Maintain tension on your triceps throughout the movement

Seated 2 arm dumbbell over head extension

- LIGHT/MED DB’s
- compete 10 lateral raises 
- without rest, go straight into 15 pulses in a static shoulder raise
- elbows at 90 degrees

Lateral Shoulder Raise + Static Shoulder Hold

- Step laterally 
- Push your hips back as you come down 
- Keep one leg extended 
- Step back to the initial position
- 10 reps on one side, then switch sides

Lateral lunge

- Stand tall, two HEAVY DB’s 
- Palms face your body, complete one curl
- On the second curl, hold the DB’s at your shoulders and squat for one rep
- repeat 
- 1 curl + curl/squat = 1 rep

Hammer Curl + Curl to Squat

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- 10 reps one side, switch legs, 10 reps

Single leg hip thrust

- Light/Med weight 
- this is a complicated movement, if unfamiliar with it use light weight until comfortable

Deadlift Clean to Press (finisher)

Total Body | Dumbbells + Body Weight

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.

Kyle

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

Scott Burke

Total Body | Body Weight

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

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

Total Body | Dumbbells + Body Weight

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