Name: Playbook - Sarah Herse - Dumbbell Glute & Arm workout!
Uploaded: 2024-03-20T21:08:54.923Z
Duration: 30 min
Description: Dumbbell Glute & Arm workout!

Franchesca Pau’u

Warm up:
3 rounds
10 air squats
10 banded good mornings
10 step-ups
10 superman lifts

A. 3 sets
A1. Dumbbell hip thrust x 20 reps
A2. Dumbbell Front Raise x 12 reps
Rest 30 seconds

B. 3 sets
B1. Overhead dumbbell tricep extensions x 12 reps
B2. Dumbbell hammer curls x 12 reps 
B3. Plank x 45 seconds
Rest 30 seconds

C. 3 sets
C1. Dumbell or Kettlebell sumo deadlift x 15 reps
C2. Jump Lunges x 20 reps (step the lunges if needed)
Rest 1 minute

D. High Intensity Circuit: 4 sets
D1. jumping jacks x 30 reps
D2. goblet squat x 16 reps
D3. dumbbell RDLs x 16 reps
D4. DB or KB swings x 16 reps
D5. bicycle crunches x 16 reps (8/side)

Warm up:
3 rounds
10 air squats
10 banded good mornings
10 step-ups
10 superman lifts

-Keep your feet at shoulder width apart and pointed straight ahead.
-When squatting, your hips will move down and back.
-Your lumbar curve should be maintained, and your heels should stay flat on the floor the entire time.
-In air squats, your hips will descend lower than your knees.

Air squat

Banded good morning

Banded box step ups

- To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you. This is the starting position.
- Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2 seconds. Tip: Squeeze your lower back to get the best results from this exercise. Remember to exhale during this movement. Note: When holding the contracted position, you should look like superman when he is flying.
- Slowly begin to lower your arms, legs and chest back down to the starting position while inhaling.
- Repeat for the recommended amount of repetitions prescribed in your program.

Superman lifts

Warmup

A. 3 sets
A1. Dumbbell hip thrust x 20 reps
A2. Dumbbell Front Raise x 12 reps
Rest 30 seconds

Dumbbell hip thrusts

- Stand tall, abs engaged, with a dumbbell in each hand.
- Keeping your elbows soft, reach your arms in front of you, until they are at shoulder height.
- Slowly lower the dumbbells down to your hips.

Dumbbell front raise

Circuit 1

B. 3 sets
B1. Overhead dumbbell tricep extensions x 12 reps
B2. Dumbbell hammer curls x 12 reps 
B3. Plank x 45 seconds
Rest 30 seconds

Dumbbell overhead tricep extensions

- 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

High plank hold

Circuit 2

C. 3 sets
C1. Dumbell or Kettlebell sumo deadlift x 15 reps
C2. Jump Lunges x 20 reps (step the lunges if needed)
Rest 1 minute

- Stand with your feet wider than hip width, toes slightly turned out, and a kettlebell between your feet.
- Lower your hips straight down while keeping a tall spine, grip the kettlebell and stand up tall with your arms straight.

Kettlebell sumo deadlift

Jumping lunges

Circuit 3

D. High Intensity Circuit: 4 sets
D1. jumping jacks x 30 reps
D2. goblet squat x 16 reps
D3. dumbbell RDLs x 16 reps
D4. DB or KB swings x 16 reps
D5. bicycle crunches x 16 reps (8/side)

- Begin by standing with your feet together, knees slightly bent, and arms to your side. This will be your starting position.
- Jump by extending the knees and ankles while raising your arms and shifting your legs outward. Land on the balls of your feet with legs apart and arms overhead.
- Re-bend the knees and jump again while lowering your arms and returning your legs to the starting position.
- Repeat for the desired number of repetitions.

Jumping jacks

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down - Keep your chest up throughout the movement
- Pause at parallel and extend you legs to come back up

Goblet squat

- Hold a dumbbells at hip level with a pronated (palms facing down) grip. Your shoulders should be back, your back arched, and your knees slightly bent. This will be your starting position.
- Lower the dumbbells by moving your butt back as far as you can. Keep them close to your body, your head looking forward, and your shoulders back. Done correctly, you should reach the maximum range of your hamstring flexibility just below the knee. Any further movement will be compensation and should be avoided for this movement.
- At the bottom of your range of motion, return the starting position by driving the hips forward to stand up tall.

Dumbbell RDL

-Stand with your feet shoulder-width apart, your toes pointed slightly outward, and hold a dumbbell with both hands.
-Squat and bring the dumbbell between your legs.
-Stand up and swing the dumbbell up to about chest height.
-Return to the squat position and repeat for the duration of the set.

Dumbbell swings

Bicycle crunches

Circuit 4

Dumbbell Glute & Arm workout!

Marina Wells

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

Mike Wambach

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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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Filipe

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

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

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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 Glute & Arm workout!

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