Name: Playbook - Sarah Herse - Full Body Circuit with single dumbbell
Uploaded: 2024-03-20T21:08:55.632Z
Duration: 20 min
Description: Full Body Circuit with single dumbbell

A. Warm-up x 3 sets
A1. Jump rope x 30 seconds
A2. Plank hold x 30 seconds
A3. 180 squat jumps x 30 seconds
A4. Standing twists x 30 seconds
*Rest 30 seconds

B. 20-18-16-14-12 Reps of:
B1. Single arm hang clean & jerk
B2. Goblet alternating reverse lunges
B3. Push-ups
B4. Sit-ups
B5. No Push Up Burpee
Women try for 15-35# DB
Men try for 20-50# DB

A. Warm-up x 3 sets
A1. Jump rope x 30 seconds
A2. Plank hold x 30 seconds
A3. 180 squat jumps x 30 seconds
A4. Standing twists x 30 seconds
*Rest 30 seconds

- Make sure to grab a rope that fits your height. When standing on the rope with your feet the handles should come up to your armpit area.
- Hold the rope in your hands with your hands slightly in front of your hips and stand tall. 
- Jump a few inches off the ground. Keep your torso upright and your body straight. 
- Spin your wrists so the rope passes under your feet once with every jump.

Jump Rope

- 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

- Start with feet shoulder width apart
- Squat down and send hips back until you are below parallel
- Push through your feet and explode up at the same time rotate 180 degrees so you are facing the other direction and once you land squat down below parallel again 
- That completes one rep
- Repeat for recommended amount of reps

180 Squat Jumps

- Start in standing position with feet under hips
- Twist your torso to the left and step out with your right foot and then switch sides.
- That completes one rep

Standing twists

Warm Up (Full Body)

B. 20-18-16-14-12 Reps of:
B1. Single arm hang clean & jerk (split reps btwn arms)
B2. Goblet alternating reverse lunges
B3. Push-ups
B4. Sit-ups
B5. No Push Up Burpee

Split reps between arms
- Stand shoulder width apart with dumbbell in one hand in the center of your body (between legs)
- Hinging at the hips and slight bend in knees jump upward extending body. Shrug shoulders and pull dumbbell upward with arms, allowing elbows to bend out to front, keeping dumbbell close to body.
- Receive with dumbbell resting on shoulder in front rack position
- Keeping feet planted, dip body by bending knees and ankles slightly. Explosively drive upward with legs, driving dumbbells up off shoulders until you reach a locked out position 
- Catch in a dip position and complete the rep by fully extending your legs
- This completes one rep, repeat on opposite arm

Single Arm Dumbbell Hang Clean & Jerk

- Imagine your front foot is glued to the floor, stand tall, and step back a comfortable distance.
- Hold a dumbbell at chest height 1-2" away from your body.
- To return to the standing position, press off of the front foot.

Goblet reverse lunges

- 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

- Lie down on your back.
- Bend your legs and place feet firmly on the ground to stabilize your lower body.
- Using your arms, touch the ground above you and then swing them forward to assist you on getting your upper body off the ground and then touch the floor by your feet and lower back down to complete one rep.

Sit-ups

- Place your hands on the floor on front of you
- Hop back with feet behind you (plank position)
- Hop forward and stand up and jump to complete movement

No Push Up Burpee

- Stand shoulder width apart with dumbbell in one hand in the center of your body (between legs)
- Hinging at the hips and slight bend in knees jump upward extending body. Shrug shoulders and pull dumbbell upward with arms, allowing elbows to bend out to front, keeping dumbbell close to body.
- Receive with dumbbell resting on shoulder in front rack position
- Keeping feet planted, dip body by bending knees and ankles slightly. Explosively drive upward with legs, driving dumbbells up off shoulders until you reach a locked out position 
- Catch in a dip position and complete the rep by fully extending your legs
- This completes one rep, repeat on opposite arm

Circuit 1

Full Body Circuit with single dumbbell

Brandy

25 min EMOM (single dumbbell, all levels)

That was a good one!  Definitely repeating!  Thank you 😊

Jennifer

Rounds for time: Running & Dumbbell Burpee Deadlifts!

Zimms

DB snatches, mountain climbers, sit-ups & jump rope!

24 min dumbbell EMOM (Int/adv.)

Clean & press, burpees & -v-ups (db or barbell!)

Jump Rope, Thrusters, Hollow Rocks & Ren. Rows!

20 min AMRAP: plate & kettlebell circuit

DB Squats, burpees & sit-ups: descending ladder

24 min AMRAP with 1 dumbbell

Marina Wells

Star

Dumbbell "DT" + Bonus Burner

Thrusters Burpees & Sit-ups - Oh my!

Burpees & Jump Rope: Killer Couplet

Madelyn

The Man Maker (Intense DB Interval WOD)

Double Trouble Kettlebell Workout!

Sheesh! A good little burner! I did the jump rope one minute and that got me for 4 rounds.

Kasidee

Ashley Chapman

"The Longest Mile" Beginner-friendly Crossfit wokout

Jessi Mollak

Franchesca Pau’u

Workouts before I would never break a sweat…this brought the 🔥🙌🏻

Cori

15 min intense full body EMOM (dumbbells only)

3 Part Barbell or Dumbbell Killer

Great workout. My hip bones popped on last one lol. I’m old apparently

Lisa

Kettlebell Legs & Glute Circuit

Krystal

Kelly

Loved this for HIIT!! Love these workouts!

Mega Arm Pump & Cardio Circuit

40 Minute Full Throttle Holiday Weekend Workout!

Cardio & Endurance Workout: Burpees & Rowing

Sheena Zemke

Valeria

KB Swings, Lunges & Jump Rope!

Yessica Padilla

Dumbbell leg killer! (thrusters, step-ups & air squats)

No excuses! 15 min of sweat. Busy mamas this is perfect!

Nice body burner to add into my strength training. 🥵🤘🏼

Dips, V-ups, KB Swings, & burpees!

Killer Couplet: Dumbbell Power Cleans & Rowing (or Running)

Full body burn (running, DB's & ring rows)

Shoulder burn (Dumbbells & Row)

Push/Pull & Core! (Dumbbells & more)

Morgan Ullom

Full Body DB's (squats, snatches & push-ups)

Morning cardio done! Love these quick and effective workouts!

This one was hard, but I’m determined to finish them all next time! Love it!

Lora

Full Body with DB's (Lunges, Jump Rope & More!)

I love these workouts that are quick but still kill me!! Thanks Sarah!

Love this for a quick metcon. One quick note though—the rep scheme on the front squat shows 10-10-10 once you start the workout instead of 30-20-10.

Shannon Aguirre

Burpees, Squats & Sit-ups!

Running, KB Swings & Dips!

This one was killer.   I added a mile before did 50 push-ups w the kettle swings each break 2 miles and then did the last 50.   Thank you for these awesome workouts keeping me going through this time.

Tristin

Push-Up Killer (Body weight & KB)

Bada$$ Body Weight Workout

TRX mega pump workout!

I did 4 rounds of this one! It was so much fun, and it is My first time trying a rowmachine, so it was very fun, and I love this! ❤️ I will try this workout again 🥰 Love you! ❤️❤️❤️

Full Body Circuit with single dumbbell

More workouts from Sarah Herse