Name: Playbook - Sarah Herse - Quick Dumbbell Full Body Blast!
Uploaded: 2024-03-20T21:08:55.004Z
Duration: 30 min
Description: Quick Dumbbell Full Body Blast!

Brandy

So fun and quick!  Love a fast totally body wo!

Kelly

Awesome. Do you have alternative if we do not have a band? Loved the cardio at the end, just what I needed

Jessyca

This was a beautiful workout!! Really hit every group & left me feeling sculpted!!

Paula

Lesly

If you're short on time, but want a workout that will hit every muscle group and get your heart pumping, give this one a go!

Warm up:
3 sets:
10 air squats
10 banded good mornings
10 banded overhead press
10 superman lifts

4 sets
A1. Dumbbell Strict Press x 15 reps
A2. Dumbbell bicep curl x 12 reps
A3. Dumbbell front squat x 12 reps
Rest 30 seconds

Circuit 2: 3 sets
B1. Dumbbell RDL's x 12 reps
B2. Dumbbell floor press x 15 reps
B3. Single arm DB bent over row x 10 reps per arm
Rest 1 minute
 
High intensity circuit: 5 Rounds
C1. Push Ups (or modified push-ups) x 10 reps
C2. Plank jacks x 10 reps
C3. Single Arm DB OH Walking Lunge* x 30 reps (15/arm)
C4. 60 DB foot taps
*If you cannot hold DB overhead, hold in front rack, and if you don't have space to walk, do them in place

Warm up:
3 sets:
10 air squats
10 banded good mornings
10 banded overhead press
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 overhead press

- 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

4 sets
A1. Dumbbell Strict Press x 15 reps
A2. Dumbbell bicep curl x 12 reps
A3. Dumbbell front squat x 12 reps
Rest 30 seconds

-Bend down with your knees to pick up the dumbbells.
-Stand with your feet shoulder-width apart and raise the dumbbells to shoulder height. 
-Once you have the correct stance, begin pressing the dumbbells above your head until your arms fully extend

Dumbbell strict press

- Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
- Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
- Then, inhale and slowly begin to lower the dumbbells back to the starting position.
- Repeat for the recommended amount of repetitions.

Dumbbell bicep curl

Dumbbell front squat

Circuit 1

Circuit 2: 3 sets
B1. Dumbbell RDL's x 12 reps
B2. Dumbbell floor press x 15 reps
B3. Single arm DB bent over row x 10 reps per arm
Rest 1 minute

- 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

- Lay on the floor holding dumbbells in your hands. Your knees can be bent. Begin with the weights fully extended above you.
- Lower the weights until your upper arm comes in contact with the floor. You can tuck your elbows to emphasize triceps size and strength, or to focus on your chest angle your arms to the side.
- Pause at the bottom, and then bring the weight together at the top by extending through the elbows.

Dumbbell floor press

- With your feet hip width, knees soft, and back flat, shift your hips back until your chest is facing the floor.
- Hold dumbbell in either arm, reaching toward the floor to start, then pull your arms toward the ceiling - bending at the elbows and shoulder until your elbows are bent to 90 degrees and your upper arm is aligned with your ribs.

Dumbbell single arm bent over rows

Circuit 2

High intensity circuit: 5 Rounds
C1. Push Ups (or modified push-ups) x 10 reps
C2. Plank jacks x 10 reps
C3. Single Arm DB OH Walking Lunge* x 30 reps (15/arm)
C4. 60 DB foot taps
*If you cannot hold DB overhead, hold in front rack, and if you don't have space to walk, do them in place

- 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

Plank jacks

15/side (alternating)... You can do these in place if needed. If you cannot hold DB overhead, hold at shoulder (front rack position)

Quick Dumbbell Full Body Blast!

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