Name: Playbook - Sarah Herse - Fire up those legs & core! (Dumbbell only)
Uploaded: 2024-03-20T21:08:54.827Z
Duration: 30 min
Description: Fire up those legs & core! (Dumbbell only)

Jessi

Ashley Chapman

Optional warmup
Two sets of:
60 Seconds of jumping jacks
10 Mountain Climbers (heel to hand)
10 Regular Mountain Climbers
10 light DB RDL's
10 air squats

Circuit 1: 3 sets
A1. Dumbbell 1 & 1/4 Front Squat x 10 reps 
A2. Dumbbell reverse lunge (Alternating) x 16 reps (8/side
Rest 45 seconds between sets

Circuit 2 - 3 sets
B1. Dumbbell front rack lateral lunges (Alternating) x 10 reps (5/side)
B2. Dumbbell Staggered Stance RDL x 12 reps/leg
B3. Dumbbell Glute Bridges x 20 reps
B4. Dumbbell russian twists x 20 reps (10/side)
Rest 30 seconds between sets

Circuit 3 - 4 sets
C1. Dumbbell Sumo Deadlift + Sumo Squat x 10 reps 
C2. Jumping squats x 10 reps
Rest 30 seconds between sets
 
Core circuit (optional) 3 rounds
D1. Mountain climbers x 30 seconds
D2. High plank hold x 30 seconds
D3. Hollow body rocks x 30 seconds
D4. Lemon squeezers (or shotguns) x 30 seconds
Rest 60 seconds

Optional warmup
Two sets of:
60 Seconds of jumping jacks
10 Mountain Climbers (heel to hand)
10 Regular Mountain Climbers
10 light DB RDL's
10 air squats

- 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

Mountain climbers (heel to hand)

- Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. 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. Repeat in an alternating fashion for 20-30 seconds.

Mountain climbers

- 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

- 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

Warmup

Circuit 1: 3 sets
A1. Dumbbell 1 & 1/4 Front Squat x 10 reps 
A2. Dumbbell reverse lunge (Alternating) x 16 reps (8/side)
Rest 45 seconds between sets

- Start with feet shoulder-width apart
- Dumbbells up by your face on your shoulder area and elbows should be facing forward
- Hinge at the hips and lower yourself into a squat until you are right below parallel
- Come up about 1/4 the way and then lower back down to below parallel 
- Come to full extension to complete the rep

Dumbbell 1 & 1/4 Front Squat

8/side, alternating
- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Alternating motion (right leg, left leg, right leg...)
- Continue for recommended amount of reps.

Dumbbell reverse lunge (Alternating)

Circuit 1

Circuit 2 - 3 sets
B1. Dumbbell front rack lateral lunges (Alternating) x 10 reps (5/side)
B2. Dumbbell Staggered Stance RDL x 12 reps/leg
B3. Dumbbell Glute Bridges x 20 reps
B4. Dumbbell russian twists x 20 reps (10/side)
Rest 30 seconds between sets

5/side
- Place your feet hip-width apart, and dumbbells at your shoulders
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position
- Repeat on other side

Dumbbell front rack lateral lunges (Alternating)

- Holding dumbbells in one or both hands, step the leg back, keeping your heel off the ground, so that you are in a staggered stance. The front foot remains flat on the ground.
- Bracing your core, and locking your shoulders, hinge back at the hips, pushing your glutes backwards, keeping your eyes down and slightly in front of you as not to strain your neck. Keep your front knee slightly bent, and lower the weight down close to the floor, whilst maintaining a braced core. 
- Come back up to the start position, by pushing your glutes forward. 
- Repeat for the desired number of reps, then repeat on the other leg. Try to put almost all your weight on the flat foot.

Dumbbell staggered stance RDL

- Lay flat on the ground, knees bent and feet planted on the floor. - Press your hips toward the ceiling and hold them there. - Hold a dumbbell in each hand, straight up toward the ceiling before lowering the dumbbells to your chest, upper arms 6" away from your body. - Gently touch your elbows to the floor before pressing back up.

Dumbbell glute bridge

- Sit on the floor with your knees bent, feet and upper body off of the floor.
- Hold a dumbbell in your hands above your bellybutton, and twist your body, reaching your hands toward the floor.
- Move as fast or as slow as you feel comfortable with, always under control.

Dumbbell Russian twist

Circuit 2

4 sets
C1. Dumbbell Sumo Deadlift + Sumo Squat x 10 reps 
C2. Jumping squats x 10 reps
Rest 30 seconds between sets

- Stand with feet slightly wider than shoulder-width and a dumbbell in each hand between your thighs with palms facing each other 
- Hinge at the hips with a slight knee bend and lean forward and touch the ground with both dumbbells (arms should stay straight in front of you)
- Stand back up to full extension and then immediately drop into a sumo squat. You shouldn't have to adjust your stance 
- Stand back up to complete the rep

Dumbbell Sumo Deadlift + Sumo Squat

- 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

Circuit 3

Core circuit x 3 rounds
D1. Mountain climbers x 30 seconds
D2. High plank hold x 30 seconds
D3. Hollow body rocks x 30 seconds (bend knees to modify)
D4. Lemon squeezers (or sit-ups) x 30 seconds
Rest 60 seconds

High plank hold

*Tuck knees to modify (bent hollow rocks)
- Start in supine position
- Arms extend overhead
- Legs extend and press together
- Eliminate space below lumbar spine by contracting the abdominals
- Rock in this position minimizing movement at the hip and shoulder

Hollow rocks

modify by placing hands behind you for support or sub with regular sit-ups

Lemon squeezer

Circuit 4 - Core circuit

Fire up those legs & core! (Dumbbell only)

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. 🙏🏻

Chest, Shoulders, Triceps, & Abs EMOM (with DBs)

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 

24 min Full Body  Fire! (EMOM with Dumbbells)

20 Min Home Booty Builder (body weight & mini band only!)

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

Fire up those legs & core! (Dumbbell only)

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