Name: Playbook - Sarah Herse - Intense Full Body Circuit with One Dumbbell
Uploaded: 2024-03-20T21:08:54.811Z
Duration: 25 min
Description: Intense Full Body Circuit with One Dumbbell

Here's a short workout that will get your heart rate up and work those arms, abs & legs!

5 Rounds:
Single Arm Devils Press x 10 reps
Reverse Lunge to B-Stance Squat x 10 reps/side
Lateral Jumps over DB x 20 reps*
Offset Push up w/ DB Pass x 10 reps
Overhead Sit-up x 10 reps

*Modify jumps by not using dumbbell or quickly stepping over dumbbell

5 Rounds:
Single Arm Devils Press x 10 reps
Reverse Lunge to B-Stance Squat x 10 reps/side
Lateral Jumps over DB x 20 reps
Offset Push up w/ DB Pass x 10 reps
Overhead Sit-up x 10 reps

(5/arm - 10 total reps)

- 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

(10/side - 20 total reps)

- Holding one dumbbell in a hand lunge back with one leg, step backward approximately two feet from your other foot. Lower your body, keeping your torso upright and taking care to keep your balance.
- Push up and bring your back foot a foot forward to get into the b-stance position.
- Maintaining a mostly upright torso, initiate the movement at the hips and knees simultaneously and sink your hips downward as far you are comfortably able without letting your back round.
- Keeping your knees tracking in line with the toes of each foot, press through your whole front foot and reverse the movement to stand up.

Dumbbell reverse lunge to b-stance squat

- Place one dumbbell on the ground 
- With two feet jump laterally over it 
- Be sure to land with soft knees and not stomp on the ground
*Modify jumps by not using dumbbell or quickly stepping over dumbbell

Lateral jumps over dumbbell

(5/arm - 10 total reps)  
*Drop to knees if needed

- With one dumbbell begin in a push-up position
- Hands should be right underneath shoulders and toes should be on the ground.
- With one hand around the dumbbell and the other on the ground lower down into the bottom of a push up and then press back up to starting position
- Pass the dumbbell to the other hand and repeat the push-up movement.

Offset Push-Up with Dumbbell Pass

- Lay on back knees bent feet planted with dumbbells overhead. 
- Raise to sit up while holding dumbbells overhead
- Slowly return to laying position while keeping dumbbell overhead (in front of face) in locked out position.

Dumbbell overhead sit-up

Full Body Circuit

Intense Full Body Circuit with One Dumbbell

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Korie Milan

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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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

Intense Full Body Circuit with One Dumbbell

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