Name: Playbook - Robert John - Total Body | Dumbbells
Uploaded: 2021-12-23T03:38:37.620Z
Duration: 45 min
Description: Total Body | Dumbbells

Functional Total Body Workout with limited equipment required.
If you want true muscle hypertrophy (gain) you should consider the consistency of which you hit certain workouts. If you find that you are changing your workouts up every week, perhaps consider a plan or working more closely with a trainer to structure your week more efficiently!
If you are just hitting workouts to remain healthy and mobile, also totally fine!
Cheers and enjoy!

- Can be done with DB’s or a Barbell
- This is a warm up
- The goal is to create blood flow, not move heavy weight

Deadlift to Clean to Press (warm up)

- Can be done with Medium DB’s or a Barbell 
- Warm up
- Focus on form, not heavy weight

Hammer Curl to Front Squat (warm up)

A drop set from Heavy DB’s to a resistance band.

- Two HEAVY DB’s 
- Option to stagger the feet for additional balance

Alternating Curl

Banded Curl (drop set)

Bicep Circuit

- Begin with two HEAVY DB’s at your sides 
- Complete 10 squats 
- Set the DB’s to the side 
- Complete 20 alternating body weight box step ups 
- 30 reps total

Squats (with DB’s) to Alternating Box Step Ups

- Begin with a HEAVY 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

DB deadlifts

- Two Medium to Heavy DB’s 
- Stagger your feet for added stability 
- Engage triceps as you extend your arms
- Keep core tight

Overhead tricep extension

- With a band in one hand and elbow at 90 degrees and lean over with a flat back
- Extend arm back until parallel with the ground
- Slowly return to starting and repeat

Banded triceps kickback

Tricep Circuit

- Raise your heels
- Engage your calves 
- Focus on the mind muscle connection

Calf raises (toes inward)

- Keep your chest up and hold a Heavy dumbbell at your side that is stepping back 
- Step back and bring your knee down until both legs are at 90 degrees
- Rise back to the initial position 
- 8 reps each leg

Dumbbell reverse lunge

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

Total Body | Dumbbells

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