Name: Playbook - Simply Mander - Dumbbell full body strength circuit
Uploaded: 2024-01-01T19:10:19.909Z
Duration: 30 min
Description: Dumbbell full body strength circuit

I wanted to move today and this was PERFECT!

Sarah Moore

Mikaela

Heather

Probably the worst one on here yet, it was super spicy! But we got it done! 😮‍💨👏🏽

Jennifer

Dead ☠️ awesome workout!! Went fast, but still dripping sweat. 👏

Gia Gaudio

Kelly

I had to modify a bit because I’m 8 months PP and just getting back to the gym. But even modified I am DRENCHED! Not surprised at all, Manders knocked it out with this one!

Amanda

For 4 rounds, you’ll complete each exercise for 40s / rest for 20s
The exercises should be done in order, not 4 of the same exercises back to back. 

Circuit A: 
Dumbbell overhead marches 
Bodyweight jumping lunges
Mountain climbers 

Rest 2:00

Circuit B: 
Alternating single arm devils press
Shoulder around the worlds 
Sit-ups

Rest 2:00 

Circuit C: 
Dumbbell thruster 
Double bicep curls 
Plank reach out

For 4 rounds, you’ll complete each exercise for 40s / rest for 20s
The exercises should be done in order, not 4 of the same exercises back to back. 

Circuit A: 
Dumbbell overhead marches 
Bodyweight jumping lunges
Mountain climbers

- stand with two dumbbells overhead, arms locked out overhead 
- shoulders elbows and wrists stacked
- brace your core
- Perform a slow controlled march by lifting one knee up to a 90 degree angle 
- repeat on the other side

DB hold + overhead march

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Jumping lunges

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

Circuit A

Circuit B: 
Alternating single arm devils press
Shoulder around the worlds 
Sit-ups

- Place the dumbbell on the floor hop back and bring your body down
- Hop forward placing your feet on the floor
- Press the dumbbell up reaching full extension at the top

Dumbbell single arm devils press

- start in a standing position feet shoulder width apart
- bring the dumbbells in front of your body, arms relaxed
- touch both the heads of the dumbbells together with your palms facing outward 
- raise your arms and begin making a circle with the dumbbells keeping your palms facing out until they pass the shoulders
- flip hands to your palms facing in, and tap the dumbbells together overhead 
- repeat in the opposite direction

Dumbbell around the world’s

Feet planted on the ground 
Press lower back against the floor 
Use core to crunch up

Sit up

Circuit B

Circuit C: 
Dumbbell thruster 
Double bicep curls 
Plank reach out

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

- Hold the dumbbells with your palms facing your sides
- Curl the dumbbells up engaging your biceps while rotating your palms away from your body
- Lower with a controlled motion

Dumbbell bicep curls with rotation

- begin in a plank position
- brace your core & keep hips from swinging/lifting too high
- reach your right arm out in front & repeat on the left side
- complete 10/20 reps per side

Plank reach out

Circuit C

Dumbbell full body strength circuit

Cris

Quick one but effective..For  those days when we wake up a bit late 👍🏻

Yesenia

April

Full body metcon + optional endurance

Is there a timer that has it broken down that plays all the way through notifying u of the 35 sec and the rest in the 1:00? Or do I keep track of that myself?

Krista

Carolyn J

Awesome! I used heavy weights than ever, love Manders workouts!

Amber

Upper body dumbbell circuit

30 min full body burner

Sarah

Nice & quick recovery / cardio workout! Subbed row for 15 cal echo bike

Kaylee

Loved this! A perfect quick, effective workout. Took me 16 minutes (Cal Bike, AbMat Situps, 35# KB). 🔥

Hannah

Full body for time

🔥what a way to end a workout! I’ve never wanted 12 mins to be over so badly 🫠

Natasha

So much harder than I expected. Everything is on fire and I love it.

Shari

You’d think two workouts would be easy but holy **** that was hard!!!

Natalia

12 min full body burn

ANDREA Keefer

Upper body EMOMS

Nicole

Great! Did not feel motivated whatsoever but I’m so happy I got it done!

Francesca

Wanted a fun Saturday morning workout and this delivered!

30 min Full body HIIT

Fany

Madi

An awesome little finisher after my bike workout!

Natalie

Tabata core

Crushed this in a hotel gym. Was traveling with my own dumbbells, so used 35# for everything. I made it a 12 min AMRAP instead of an EMOM. The 3 RFT is a sweatfest and quite difficult. Finished in 12:07. 🌶️💪🏼

Alexandra Casi

Loved the work out, I have a rower at home best investment.

Dumbbell full body strength circuit

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