Name: Playbook - Sarah Herse - Intense total body WOD (dumbbells only!)
Uploaded: 2024-03-20T21:08:54.873Z
Duration: 20 min
Description: Intense total body WOD (dumbbells only!)

Lacey

Try this 3 part workout for a high intensity full body burn.  
For dumbbells, I recommend 15-35# DB's for women & 20-50# for men. Choose something challenging! For each section you perform 21 reps of each movement, then 15 of each, then 9 of each before moving to the next section.

Part 1:
21-15-9
Dumbbell thrusters
V-ups or dumbbell sit-ups
Then Part 2:
21-15-9
Burpees
Dumbbell front squats
Then Part 3:
21-15-9
Dual hang cleans
line jumps (or lateral jumps over dumbbell)

- Shoulder-width stance 
- Dumbbells rest on shoulders
- Hips descend back and down
- Hips descend lower than knees 
- Knee in line with toes 
- Hips and legs extend rapidly, then press 
- Heels down until hips and legs extend 
- Complete at arm extension

Dumbbell thruster

Bend knees or sub with sit-ups if needed
- Lay with your legs straight out in front of you
- As you raise your legs, reach your fingers toward the ceiling as you upper body off the floor
- Slowly lower yourself back and try not to use momentum

V-ups

- Lay with your legs straight out in front of you
- As you raise your legs, reach your fingers toward the ceiling as you upper body off the floor
- Slowly lower yourself back and try not to use momentum

- 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 upright with your feet shoulder width apart, each hand holding a dumbbell in front of your chest, palms facing your body.
- Keeping your head up and shoulders locked down, sit your hips down while pushing your knees outward so they stay inline with your toes.
- Squat down until your hips are below the plane of your knees. If you don’t have enough flexibility to do this, squat as low as you can comfortably.
- Push through your heels back up to the starting position.

Dumbbell front squat

- Hip-width stance
- hands about one thumbs distance from hips
- Hook grip on dumbbells
- Lumbar curve maintained
- Deadlift the deadlifts to the hang position
- Extend hips and legs rapidly
- Heels down until hips and legs extend
- Shoulders shrug, followed by a pull under with the arms
- Dumbbells are received in a partial front 
- Complete at full hip and knee extension with the bar in the front rack position

Dumbbell hang power clean

- Place dumbbell or small object on ground
- With two feet hop over laterally back and forth

Line jumps

Intense total body WOD (dumbbells 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. 🙏🏻

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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

Francess

Summer Bodies: 28 min Full Body Banger (Dumbbells only)

Literally kicked my butt! Great workout for my glutes!

Whitney

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Good workout when you are in a hurry. 😅 I love this!

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Franchesca Pau’u

Wow that was a great workout i think ill be using this app with you for my daily deposits 🙌🏽

Mikaela

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Jessi

Ashley Chapman

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Probably won’t be able to raise my arms to drive my car tomorrow! But totally worth it!!

Tiffany

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Hard and Sweet!
Git in 5 rounds plus 5reps burpees, 5reps bent-o-rows and 5reps cleans. Used 2(20lbs) DB.

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Shannon Aguirre

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My legs are burnt like toast and I LOVE IT!!

Paula

Love it! Quick and efficient. Just for a busy mom

Lora

Single dumbbell full leg killer workout! 🔥

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This one! Makes me remember how much I dislike running! But I realize how good it is to do it and realize just how bad my cardiovascular capacity is!

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Used this as the final push in my workout! Great finisher!

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1st intense workout in a while. Great workout!

Yvette

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That was an awesome full body burn!  Shoulder burn was sneaky at the end!

Intense total body WOD (dumbbells only!)

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