Name: Playbook - Robert John - Total Body (Legs Heavy) | Dumbbells
Uploaded: 2023-01-26T19:42:51.940Z
Duration: 45 min
Description: Total Body (Legs Heavy) | Dumbbells

Abby

Tomasz

Danell

We will be doing a functional strength circuit verging on the side of HIIT style switch ups. 
It goes Jumprope (for time) to a 5 exercise circuit X3, finishing with Jumprope

Jump Rope

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

DB Thruster

- Be mindful of tension this exercise puts on your lower back when picking a DB (go lighter)
Push your hips back as you come down 
- Keep the dumbbell above shoulder height 
- Hold the bottle of the squat and curl the dumbbell
- Drive through your heals and finish the squat

Dumbbell Squat + Squeeze Grip Curl

- 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, drive through your front heel and back toes
- Stand at starting position
- Switch legs and repeat

Dumbbell reverse lunge (Alternating)

- Another exercise when we should be mindful of our lower back. 
- If you have lower back pain/are injury prone; do a single arm supported bent over row. 10 each side. 
- 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

DB bent over row (double)

- Bend your knees bringing the feet flat on the floor hip width apart
- Lift your hips up towards the ceiling
- Lower down towards the ground and repeat

Table top hip thrusts

Total Body Circuit | Dumbbells

Total Body (Legs Heavy) | Dumbbells

Justin

LEGS | Single Heavy DB (maybe some arms 😅)

Full Legs & Glutes | Dumbbells + Box

Legs | Dumbbells + Box

The best leg workout I have done so far👌💪

As per usual, enjoyed the workout.

but we need a new lower body workout, Robert John!

Total Body (Legs Heavy) | Dumbbells

Community

More workouts from Robert John