Name: Playbook - Sally McRae - POWER 5 DUMBBELL WORKOUT
Uploaded: 2023-09-15T00:30:04.948Z
Duration: 11 min
Description: POWER 5 DUMBBELL WORKOUT

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 💪

Rosie

Judy

Really struggled for my first workout in a while but feeling like I need to start doing the work rather than listening to the inspiration of other folk doing the work !

Jane

Frannie

Fantastic workout that targets a little of everything!

Steffanie

Carrie

Paola

Joshua & Samantha

Did this in my living room- got it done ✅ !

Lizzie

I've got some work to do! Kind of excited to see what kind of progress I make!

eiron

Marian

Watched Spy in my living room while do this 😂 good workout!!🏋️‍♀️

chad

Elizabeth Rosario

Syndy

It was great. Had to modify the reps, but looking forward to working my way up and getting stronger!!

Natalia

That was harder than I expected. Modified the rows and did 8 on each side as opposed to alternating because it hurts my wrists too much to stay up on the DB. Also kept feet down for the ab one. Great workout and will revisit it to see how I have progressed.

CandeeGirl12

Aaron

Totally underestimated this one. It even made my husband sweat 🥵💪🏼

Oh my word!! It’s been a while for weights and after that I clearly I need to get stronger and my core sucks. Lol

Crystal

Jules

Surprisingly challenging! I like the compound exercises.

Amanda

Nikki

Wow. Really great. Need to work on my plank rows for sure.

Jessica

I LOVE this short workout. It’s my Monday go to :).

Cristina

I decided to stick with these workouts until I feel comfortable and confident in what I do. Today I used 8lbs and 5lbs. I want to see how I will be as I focus on these workouts. This is very much challenging to me but I feel good to know where I am because it means I can grow! Thanks, Sally!!!

Yuko

I need to come back to this workout to build a solid foundation. I am not yet strong and even with these work it was hard for me. Yet I am pumped!!!

Deeply humbled by several of these. Got work to do, for sure!

Simon Gray

Grace Fa’avesi

Olga

Alaina

Julie

Tracie

Nancy

Susan Vachon

Alison

Rebecca MacBride

Just started weights again and this week s a killer workout

Shannon

One of my favorite workouts! Quick and effective 💪🏽 would love to see more like this!

Did a 3 sets of everything, but got a lift in! 💪🏼 Grateful

Michelle

These workouts always remind me to never underestimate the impact that 10-15 minutes can have.  That was a great one! 💪

Loved all the compound movements!!!  Such a fresh and challenging workout!

Susan Opelka

This quick dumbbell workout will tone you from head to toe when you’re in a time crunch.

You Need:
1-2 sets of dumbbells 
Space in living room, gym or garage.

The Workout:
5 exercises
4 sets
8 reps (each side)

Rest for 20 seconds between sets 

Modifications- You can increase/decrease weight, or sets.


Try to do these in front of a mirror so you can check your form.


Having varying weights allows you to stay challenged throughout the workout. You might be stronger in the bicep curls than in the tricep exercise.


These are COMPOUND exercises meaning you’re doing two movements simultaneously, this targeting multiple areas. This allows you to get more accomplished in less time. You’re also working harder, burning more calories!

-Big step back, go straight down as you curl.

-Be sure you’re balanced before standing back up.

Do 4 sets of 8 reps(on each side)

YES, you can reduce/increase sets or reps.

Reverse Lunge w/Db bicep curl

- Push your hips backs as you come down 
- Raise the dumbbells as you lower, keeping your chest up
- Keeping a slight bend at the elbows
- Stopping the dumbbells at shoulder height

Dumbbell squat with front raise

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

8 on each side 

Yes. You can reduce/increase reps/sets

Dumbbell overhead tricep extension w/static lunge

-Stay controlled, core tight, & resist urge to rock side to side 

-experiment with different size weights 

8 each side

Plank Row w/Db

Elevating the feet is advanced so start with feet on the ground to get a feel for the movement. Then lift feet off the ground to test how you feel.

When rowing with the weight, look to each side so you ensure you’re twisting all the way. Keep abs contracted and back straight.

Count off 16 reps for each set.

POWER 5 DUMBBELL WORKOUT

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