Name: Playbook - Sally McRae - Dumbbell Workout-Strength & Control
Uploaded: 2022-11-02T15:55:58.756Z
Duration: 30 min
Description: Dumbbell Workout-Strength & Control

Love adding the bosu ball to this workout!

Great whole body workout - perfect to slot in my lunch break!

Katie

Simone

Jenny

Ashlyn

Pamela

Fantastic.  Loved the focus on foot and core strength.  Thanks!

Nicole

Kelly

Enjoyed it!!! Last exercise you can feel the burn in your arms. Be careful with your weight selection for the last one.

Srikant

Watched Yes Man while doing this - great workout 🏋️‍♀️!!

Lizzie

Love it- quick work out! No effort is wasted.

Sohko

Erin

Feels great to be able to work with weights after being sidelined with shoulder surgery

Lilli

Casey Columbus

Watched the hobbit on my computer while doing this workout in the den so fun 🤩 and such a great workout!!

Donna

Rather humbling actually! Loved it!! Can’t wait for the next one! 💪🏼

Catherine

Ryan

Terie

Extra challenge...using the balance foam square for the single leg moves.

Heather

Jessica

So good. I went light thinking it would be easy…. But the BURN!! Love it!

Diane

Melanie

Thomas

Charlcie

Great one! Added in a 400 m treadmill run in between sets. 🧨 thank you!!

Dacia

Sooo good and needed! Thaanks so much, Sally! 💛💛💛

Hannie Ylagan-Nicanor

Such a great full body workout! So much work in such a reasonable time for a working mom! Thank you, Sally!

Micki

Just enough to do for a good 30 minute workout…will definitely come back to this many more times…balance on right side weaker than left. Plus, will increase the weight too in time

Nancy

This might be my favorite- love all the single leg work

First time trying this & enjoyed it 💪🏼💛

Sally

I’ve done this one a few times. It gets harder because the weight gets heavier!!!!

CandeeGirl12

Jennifer

First strength session back after 3 weeks of recovery from a 50 miler and this was perfect!

Wendy

2nd time doing this routine and was able to up the weights!!!

This was fun and challenging. Was able to go heavier than I thought I could. I will revisit this one again

Soooo great! Did some modification because of my PSA knees :)

Asta Beck

Great full body with a lot of balance thrown in!

Loren

Fun effective and fast! Did it with my 5 year old, he loves how strong Aunti is 🥰

Petra

I love the single leg!!! Wow, stability training is so good

Whitney

Irene

Such a quickie - but a good quickie! 🙌🏻

Madison

This one is always tougher than it looks!

Frannie

Love single leg sets! Getting stronger every workout!

Megg

A total body routine that will challenge you head to toe.
FORM is of utmost importance for this workout so really focus on maintaining steady control, and flowing through every movement with strength and control.
All you need is a set of dumbbells.

* Weight of dumbbell should be moderate/challenging. BUT, perform one to two reps with light weight first to insure you can keep strong, controlled form, then increase if desired.

-Switch your balancing foot halfway through the reps.
-Choose a light/medium weight.
-Balance on one foot & bend elbows while holding dumbbells.
-Lift arms out to sides keeping wrists, elbows, & shoulders at same height at top of rep-nice and flat.
-If desired, you can always do all single leg exercises barefoot/zero drop shoes to enhance engagement with foot muscles.

Balanced bent elbow lateral raise

-Pick a moderate dumbbell weight.
-Balance on one foot w/standing leg slightly bent.
-Engage core as you press dumbbells overhead.
-Stay steady and controlled- don’t go fast.
-Total reps each set is for both sides so 12 reps is 6 on each leg.

Single-leg overhead press

-Balance on one foot w/a dumbbell in each hand.
-Stay tall, engage core & exhale as you curl.
-Pick a spot to focus on so you can maintain balance.
-Count reps as a TOTAL #, so 12 reps would be alternating curls/6 on each arm but all while standing on same leg- that’s one set. 
Then switch legs for next set of 12.
-Choose heavier weight if desired, but don’t compromise form.
-You may curl arms at same time if desired instead of alternating.

Single leg-Bicep Curl (DB)

-Improves balance, stability, coordination & overall form.
-Second half of video is how you progress the exercise so start where you’re strongest first. 
-Choose light/medium weights, stand tall & engage core.
-Take big step back & drop straight down into a lunge, squeeze glutes as you push up to standing. 
-Weights hang at sides entire time.
-Reps per set are grand total, so 20 reps is 10 on each side.

DB Reverse Lunge w/Knee Drive

Keep torso strong, straight & chest high. Push hips straight back & keep slight bend in knees. Engage your core.

DB Deadlift

-Can be performed w/one or two dumbbells 
-Try with lighter weight first to get the form right. Then profess.
-Tall torso, arms overhead & straightened elbows.
-lunge forward & drop back knee straight to ground.
-engage core as you press back up 
-move steadily and with control- this is not a speed exercise- stay firm.
-Instead of reps, you can simply choose a point to point spot. Otherwise the reps listed here are for alternating walking lunges, so 12 is 6 each leg.

Walking lunges w/Dumbbells overhead

Dumbbell Workout-Strength & Control

René

Great compound moves. always find the plank rows tough but loved the tricep press and the seated side to sides with raise.
choosing strong 💪

Dumbbell Workout-Strength & Control

Community

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