Name: Playbook - Sarah Herman - 5/15 Dumbbell Lower Body
Uploaded: 2023-06-23T15:02:54.161Z
Duration: 30 min
Description: 5/15 Dumbbell Lower Body

Kiley

Only one pair of dumbbells and 30 minutes! Complete each circuit 3 times through before moving to the next.

Complete 30 seconds of exercise 1, followed by 10 seconds rest. Then do the same with exercises 2 + 3. Repeat 3 times.

Kneeling to jump squat

Weighted Glute Bridge

No Dumbbell Swings

Circuit 1

Complete 30 seconds of exercise 1, followed by 15 seconds rest. Then do the same with exercises 2 + 3. Repeat 3 times.

- Begin with 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

Dumbbell deadlifts

Transverse Squats

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross
-cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

Skaters/lateral ski jumps

Circuit 2

- Hold the dumbbells by your sides
- Keeping your chest lifted, sit your hips back and down as you lower to parallel
- Push through your heels to stand back up

Dumbbell suitcase squats

Forward Lunge Pulses

Jumping Punches

Circuit 3

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall sit

5/15 Dumbbell Lower Body

5/15 Full Body EMOM

5/15 Bodyweight Upper Body

5/22 Lower Body

5/22 Upper Body Circuit

5/22 Full Body Timed Circuit

5/29 Lower Body

5/29 Upper Body Circuit

5/29 Full Body Strength HIIT

6/5 Full Body Supersets

6/5 Lower Body Circuit

6/5 Upper Body

6/11 Bodyweight Lower Body HIIT

6/11 Upper Body Strength

6/11 Full Body Strength

6/26 Full Body Supersets

6/26 Upper Body HIIT

6/26 Lower Body Circuit

7/7 Upper Body

7/7 Lower Body

7/16 Full Body Strength

6/23 Full Body Supersets

6/23 Upper Body Pilates Style

7/31 Lower Body Circuit

7/31 No Equipment Full Body

7/31 Upper Body Strength

5/15 Dumbbell Lower Body

Community

More workouts from Sarah Herman