Name: Playbook - Sweat Rewards - Week 1 D1 Power Dumbbells
Uploaded: 2024-01-02T14:44:05.344Z
Duration: 30 min
Description: Week 1 D1 Power Dumbbells

It’s was simple but intense. I wanted to stop but I was like if u can’t do this how will u make it through out the week

labrisha

I definitely underestimated this workout! I’m soaked in sweat! 💪🏾

Asha Fears

Renee

Sooj

michelle

Rachel Hope

Olivia

Hussna

Omg this was an amazing workout. It pushed me from the beginning all the way to the end!

Ashtin Anio

Great workout. Got me sweating loads. Can’t wait for tomorrow

Lyndell

You always make the workouts look so easy. As always this was a beast. My upper body has been my weakest link, but I am seeing massive improvement. Onward 💪🏾

SaMora 

What a workout. Sweated the ENTIRE time. Challenging workout in deed. Great work 💪🏽

Nicole Thomas

Sweated thru my knee brace 😍♥️👍

Carmen

Shannon

Ruth

Great workout.. I'm already feeling it. Excited to see how I progress over the next 6 weeks

Ashli Washington

Completed, it is what l needed 😊🙃👏🏾

Chenai

Perform the 4 warm up exercises for 20 seconds each for the 3 rounds. Stretch for 2 minutes.

Warm up:
-switch kicks 3 x 20 sec
-jump lunges 3 x 20 sec
-Inch worm to push up 3 x 20 sec
-Body weight forward + side lunge 3 x 20 sec

Superset 1:
- DB hang cleans 3 x 15
-forward lunge snatch (left & right) 3 x 15

Superset 2:
-staggered stance power squat 3 x 15
- kneeling superman (bird dog) 3 x 12

Superset 3:
DB renegade offset rows 3 x 12 each side
-sit up to leg raise 3 x 15

Set timer for 3 minutes. Perform the 4 exercises for 20 seconds each for the 3 rounds. Stretch for 2 minutes.

- Run in place kicking each leg forward, switching back and forth

Switch kicks

- Prepare to jump by bending your knees and sinking down into a deep lunge
- Lean slightly forward and contract your core muscles
- Quickly sink your weight down and then explosively drive both feet into the floor and launch your body upward, fully extending your knees and hips
- As you jump into the air, bring your feet quickly together and switch positions as you begin to land
- As you land, maintain a balanced foot position
- Drop to a deep lunge position as you prepare to start the next jump lunge
- Alternating back and forth for time or reps

Jump lunges

Inch Worm to Push Up

Bodyweight forward + side lunge

Warm up

- Start holding two dumbbells
- Clean the dumbbells up to shoulder height
- Finish the clean by holding the dumbbells above your shoulders

Dumbbell hang cleans

- Start holding two dumbbells
- snatch the dumbbells above your shoulders while simultaneously lunging forward.
- Complete 15 reps in each side

Forward lunge snatch (Right leg)

Forward lunge snatch (Left leg)

superset 1

Perform 15 reps on each side.
Increase weight each round.

Staggered stance power squat

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Return them to the starting position 
- Repeating on opposite side

Kneeling superman (bird dog)

super set 2

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared
-12 reps on each side

Dumbbell renegade offset rows

Sit up to leg raise

super set 3

Week 1 D1 Power Dumbbells

I love new challenge, I just need to commit and complete😬

Decide, Commit, Succeed Challenge Intro

Great workout, I also had to modify some, but I finished.

Did a lot of modifications today, but still for a good workout.

Definitely a little challenging but managed to get through this workout faster than yesterdays. 🎊

Week 1 D2  Functional Factors

Won't lie I didn't wanna work out today but glad I did. It burned oh so good!!!

Week 1 D3 Cardio Chaos

🔥🔥 great timing my body was ready for a break.

This was a workout however very good because now I can do yoga tmrw 💪🏾😅☀️🚪

week 1 D4- mobility work

👍🏾👍🏾i got a flow again which is good. That’s my cardio✍🏾💯🚪

Week 1 D1 Power Dumbbells

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