Name: Playbook - Sally McRae - Total Body Dumbbell Challenge
Uploaded: 2022-11-27T15:27:21.529Z
Duration: 21 min
Description: Total Body Dumbbell Challenge

The perfect amount of strength after my easy run!!

Tammy

Melissa

Elizabeth Rosario

Elisha

Danni

Great quick workout!! Testing out a few before a half I have been training for with another program. Going to hit the 6 week program after. #dothework

Casey

Helen

Great circuit I could do while traveling! Loved it!

Ellie

So hard even when it seems to be getting easier, love it!

Paola

Noel

Marita

Cassy

Liz Usedon

Super complete routine, one of my favorites!

Excellent total body workout on a snowy day b 4 a little snow run, we'll see how that goes!! Thank you as always Sally, love all these workouts, Im learning a lot :)

Milissa

René

This was 🔥 felt so strong throughout…or at least I chose strong 💪🏼

Grace Fa’avesi

Casey Columbus

Awesome workout! Just enough reps to make it manageable but still challenging!

Alicia

Jess Contreras

Veronica

I have been using a different platform for about a year now. This was my first workout using this app and exactly what I’ve been looking for!

Christina

Increased my weights and even added on more reps in the final round! #choosestrong💪

Steffanie

An awesome quick workout that was a pretty decent challenge

Jaslyn

Great first work out! Motivated to keep adding strength to my ultra training.

Kristy

Heather

Only 3 rounds today! Got it in though💪🏼

Michelle

Great combination, gets up a great sweat and pushes you well

Makayla

Great!! Perfect strength circuit for a day when I was hoping to run but had to stay home with a sick kiddo

Maia

Always challenging, always proud to finish this one! 💪🏽

Great workout! Loved all the exercises in this one and also liked going through each exercise once and then repeating. Nice change!

Jane

Valerie

Beth

Good mix of exercises for full body workout

Alison

Loved it! Full body and good workout 🏋️

Jennifer

This was the first time doing this workout and could only do 3 sets each…working my way up to 4 …thank you, Sally

Nancy

Very sweaty pre breakfast workout. Tough but a great way to start the day.

Liza

Alison Megan

Sneaky.   Rounds 1 and 2 are a breeze.  Round 4 you feel it

Erika Palermo

So good! Now, crush - that - MOAB!!! Let’s GO!!

Meghan

Casey Masters

Jenn

Corrina

Feels good! Great quickie before a Sunday stroll.

Madison

Jennifer Ewert

7 Exercises- 4 Rounds
-Pick a challenging dumbbell weight, but one you can endure for 4 rounds. Feel free to use a variety.

-Perform all 7 exercises for 8 reps each. If you’re alternating sides, then do 8 reps on each side.

-You’ll rest for 20-30 seconds max in between each exercise.

-After each round of 7 exercises, rest for 60 seconds & begin next round.

To advance this session & work on stamina, endurance, & overall fitness, do 30-60 minutes of cardio in your aerobic heart rate. 

Note on Warm-Up- Check out my mobility/stretch category here ok the app if you’d like to work on mobility before lifting. You can also do 8-12 minutes of easy cardio on any machine or outside.

This combo exercise targets your entire body!
Do 8 reps on each side 
Keep torso, tall & strong as you row & press

Alternating split squat, row, to overhead press

-Assume crawling position and lift knees off the ground so you are hovering just above the ground. 
-Tap both shoulders and then both knees, this counts as ONE rep.
-Do 8 reps

Bear Plank Quad Tap

-Assume a low, squat/semi-kneeling position
-With dumbbells at your side, tap one toe behind you by reaching foot all the way back so reverse leg is almost straight.
-Keep torso still- no momentum or up/down motion 
-Do 8 reps on each side

Static, low squat toe taps

Lean back with one weight so abs are contracted, lift feet off ground (or keep on ground if more comfortable)

Row from side to side

8 reps each side

Weighted Ab Row

-Tall posture, dumbbell in each hand 
-Take a big step back to perform a lunge and curl dumbbells at same time 
-Do 8 reps on each leg

Reverse Lunge w/Bicep Curl

-Sit on floor with legs extended and any object at feet. I used a dumbbell but a shoe, ball or water bottle work too 
-Lift legs back and forth over object 
-Engage abs as you lift and exhale 

Do 8x each side for 16 total

Abs- Extended heel taps

-Wide squat stance, be sure toes and knees are pointed in same direction.
-Use legs to power up as you press weights overhead 

Do 8 reps total

Sumo Squat to Overhead Press

Total Body Dumbbell Challenge

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

Total Body Dumbbell Challenge

Community

More workouts from Sally McRae