Name: Playbook - Sarah Herse - Dumbbell Full Body Pump Sesh (1)
Uploaded: 2024-03-20T21:08:55.148Z
Duration: 30 min
Description: Dumbbell Full Body Pump Sesh (1)

A. Warm Up x 3 Sets:
A1. Burpees x 10 reps
A2. Squat Pulses x 30 sec
A3. Inchworm pushup x 5 reps

B. 4 Sets:
B1. Front Rack Alternating Reverse Lunges x 16 reps
B2. Jumping Squats x 15 reps
B3. Push ups x 15 reps
*Rest 30 sec b/w sets

C. 4 Sets:
C1. Dumbbell hammer curls x 15 reps
C2. Dumbbell Tricep Extensions x 15 reps
C3. Glute Bridge + Abduction x 15 reps
*Rest 30 sec b/w sets

D. 3 Sets:
D1. Single leg V-Ups x 16 reps (8/side)
D2. High Plank  x 30 sec
*Rest 1:00 b/w sets 
*Go immediately into the plank after v-ups

A. Warm Up x 3 Sets:
A1. Burpees x 10 reps
A2. Squat Pulses x 30 sec
A3. Inchworm pushup x 5 reps

- 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

-Stand with feet shoulder width apart
-Lower into the bottom of a squat 
-Start standing back up and stop short of full extension 
-Pulse for desired reps

Squat pulses

- Standing tall, bend forward until your hands touch the floor while keeping your knees as straight as possible.
- You will feel a stretch in the back of your legs.
- Crawl out until you reach a push up position, then crawl back - keeping your legs as straight as possible.
- Return to a full standing position before doing another rep.

Inchworm push-ups

Warm Up

B. 4 Sets:
Front Rack Alternating Reverse Lunges x 16 reps
B2. Jumping Squats x 15 reps
B3. Push ups x 15 reps
*Rest 30 sec b/w sets

- Stand holding a two dumbbells in each hand and bring them up to your shoulders with your elbows pointing forward and up
- Step back into a lunge keeping chest up and lower until your knee taps the ground
- Drive through your feet to return to starting position and repeat on the opposite leg (complete reps in alternating motion)

Front Rack Alternating Reverse Lunges

- Stand with your feet shoulder-width apart.
- Start by doing a regular squat by sending the hips back and bending at the knees, engage your core and once at the bottom of the squat jump up explosively.
- When you land, lower your body back into the squat position to complete one rep. Make sure you land with your entire foot on the ground.

Jumping squats

- Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.
- Next, lower yourself downward until your chest almost touches the floor as you inhale.
- Now breathe out and press your upper body back up to the starting position while squeezing your chest.
- After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.

Push-ups

Circuit 1

C. 4 Sets:
C1. Dumbbell hammer curls x 15 reps
C2. Dumbbell Tricep Extensions x 15 reps
C3. Glute Bridge + Abduction x 15 reps
*Rest 30 sec b/w sets

- Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso.
- The palms of the hands should be facing your torso. This will be your starting position.
- Now, while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief moment as you squeeze the biceps. Tip: Focus on keeping the elbow stationary and only moving your forearm.
- After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position.
- Repeat for the recommended amount of repetitions.

Dumbbell hammer curl

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head to where it touches your back 
- Extend your arms engaging your triceps to bring the dumbbell back up to completely over head
- Return to starting position to complete the rep.

Dumbbell overhead tricep extension (back to overhead)

- Lie faceup on the floor with your knees bent and your feet on the floor.
- Raise your hips until your body forms a straight line from your shoulders to your knees.
- Hold for a count, then return to the starting position.
- Repeat for recommended amount of reps

Glute bridge abduction

Circuit 2

D. 3 Sets:
D1. Single leg V-Ups x 16 reps (8/side)
D2. High Plank  x 30 sec
*Rest 1:00 b/w sets 
*Go immediately into the plank after v-ups

(8/side - 16 reps total)
*Go immediately into the next exercise after this*

- Start lying on your back with your arms reaching toward the ceiling.
- Exhale and roll up while lifting your left leg up. Pause at the top and reach for your toes before rolling slowly back down to the mat. 
- Then perform on the other side.

Single leg v-ups

- Place your hands on the ground right underneath your shoulders 
- Come up on your toes and make your body as straight as possible 
- Keep your core engaged the entire time and make sure your hips don't sag or are elevated too high.

High plank hold

Circuit 3

Dumbbell Full Body Pump Sesh (1)

Marina Wells

Korie Milan

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

Mike Wambach

Quads & Glutes Burner with dumbbells

Amazing! Workout! Thank you Sarah. 🙏🏻

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

Emily

That was a great workout for me. Your Spectacular.

Dannielle

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My driveway WOD 🥵 (one DB & body weight)

Filipe

This amazing! It’s not easy but when I see you Sarah you give me energy and motivation! ❤️

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Carmen

Wow! Definitely a summer body right there. 😂😂😂

Lisa

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Rose 

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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

Dumbbell Full Body Pump Sesh (1)

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