Name: Playbook - Sarah Herse - 300 rep Dumbbell & Body Weight Challenge
Uploaded: 2024-03-20T21:08:55.050Z
Duration: 30 min
Description: 300 rep Dumbbell & Body Weight Challenge

Franchesca Pau’u

Francess

This is a killer but fun chipper to work through. You only have to do one round so pick a weight that's challenging! You're not meant to do all 30 reps unbroken on everything - it's ok to break it up where needed!


For time:
Dumbbell Hang Power Cleans x 30 reps
Burpees x 30 reps
Dumbbell Deadlifts x 30 reps
V-ups (or sit-ups) x 30 reps
Dumbbell Alternating Snatches x 30 reps
Jumping Lunges x 30 reps
Single arm Dumbbell Push press (15/side) x 30 reps 
Dumbbell Front Squats x 30 reps
Mountain Climbers x 30 reps
Single arm Devil’s Press x 30 reps
*Women use 15-35#, men use 25-50#

- Hip-width stance
- hands about one thumbs distance from hips
- Hook grip on dumbbells
- Lumbar curve maintained
- Deadlift the deadlifts to the hang position
- Extend hips and legs rapidly
- Heels down until hips and legs extend
- Shoulders shrug, followed by a pull under with the arms
- Dumbbells are received in a partial front 
- Complete at full hip and knee extension with the bar in the front rack position

Dumbbell hang power clean

- Begin standing with your legs shoulder-width apart.
- Place your hands on the floor and kick your legs back so you end up with your stomach and thighs on the floor. Your elbows should be bent.
- From this position, press up like you're doing a push-up and push your hips up.
- Jump your feet under your hips and stand.
- Finish the movement by jumping in the air and bringing your hands over your head.
- Repeat.

Burpee

- Hold a pair of dumbbells in front of you with an overhand grip, palms facing
- Hinge forward at your hips, slightly bending the knees, lowering the dumbbells to the ground without allowing your back to round. 
- Brace core and lift back to the starting position.

Dumbbell deadlift

- Lay with your legs straight out in front of you
- As you raise your legs, reach your fingers toward the ceiling as you upper body off the floor
- Slowly lower yourself back and try not to use momentum

V-ups

15/side, alternating

- Start with a dumbbell directly below you so that you are standing over it evenly. Squat down so that you are in a similar start position to a deadlift, with the chest and head up and shoulders slightly higher than the hips.
-Lift the dumbbell with the legs and back, coming straight up with the dumbbell, making sure not to bend the arm early. The arm should remain straight until the dumbbell gets to about the hip, in which the momentum from the first part of the pull should seamlessly transition into the arm, pulling upward on the dumbbell to continue its ascent. Once you have pulled as high as you can, turn the elbow underneath the dumbbell to end up with the weight overhead.
-Once the dumbbell has traveled overhead, dip while receiving the dumbbell.

Dumbbell alternating snatch

15/side

- Prepare to jump by bending your knees and sinking down into a deep lunge. Lean slightly forward and contract your core muscles. You will maintain core muscle engagement throughout the exercise.
- Quickly sink your weight down and then explosively drive both feet into the floor and launch your body upward, fully extending your knees and hips.
As you jump into the air, bring your feet quickly together and switch positions as you begin to land. You should also switch arms as you do this.

Jumping lunges

- Standing tall, feet hip width apart and abs engaged, hold a dumbbell at your shoulder shoulder.
- Keeping a forward gaze, and engaging your ab muscles to avoid arching, dip at the knees and hips slightly before forcefully exploding up and using the power from your legs to help press the dumbbell toward the ceiling Lower with control and pause at the shoulders before starting again.

Single arm dumbbell push press

- Stand upright with your feet shoulder width apart, each hand holding a dumbbell in front of your chest, palms facing your body.
- Keeping your head up and shoulders locked down, sit your hips down while pushing your knees outward so they stay inline with your toes.
- Squat down until your hips are below the plane of your knees. If you don’t have enough flexibility to do this, squat as low as you can comfortably.
- Push through your heels back up to the starting position.

Dumbbell front squat

- Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the foot is approximately next to your hand. This will be your starting position.
- Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed next to your other hand. 
- Repeat in an alternating fashion.

Mountain climbers (heel to hand)

- Stand tall. Dumbbell hanging by your side.
- Hinge at the hips and place the dumbbell on the floor right outside your shoulder.
- Jump or step the feet back into a plank and lower the chest and thighs to the ground. Chest lands inside of the dumbbell. 
- Perform a Push-Up to get back to the plank position then jump or step the feet forward right under your hips.
- Grab the dumbbell then snatch or swing the it from between the legs and use powerful hip extension to get the dumbbells overhead, to a locked-out position.

Single arm devils press

300 rep Dumbbell & Body Weight Challenge

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Trying to get back into it. This was a killer. Thanks!

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would love to see some modified moves within this workout. I loved how quick and simple it was!!!

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That was a great workout for me. Your Spectacular.

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GREAT!!! By the 3rd round, i needed a little more than 60sec rest before the next round! Lol. But, i loved it. Used 2 25lbs DBs and did 500 reps of JR as warm up. The plan was to do a 500rep JR funisher but i COULDN’T do it after completing the rounds! Had nothing else to give…lol

300 rep Dumbbell & Body Weight Challenge

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