Name: Playbook - Sweat Rewards - Week 3 D1 Power Dumbbells 2
Uploaded: 2024-01-02T14:44:05.406Z
Duration: 30 min
Description: Week 3 D1 Power Dumbbells 2

Dianne

Cara

What fingers do I have to type 😂 🔥🔥🔥🔥

Carmen

Ruth

My whole body was on fire for each movement

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:
-Dumbbell curl with press in Iso lunge 3 x 15 (each side)
- Side lunge into bent over row 3 x 12 (each side)

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

Inch Worm to Push Up

Vertical jump

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

- From a staggered squat position
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor and press up
- Lower slowly back to starting position

Dumbbell curl with press in Iso lunge

Side lunge into bent over row

Tri-set 2

DB bear crawl + row

DB punches

super set 3

Week 3 D1 Power Dumbbells 2

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

Shannon

Chenai

Decide, Commit, Succeed Challenge Intro

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

Week 1 D1 Power Dumbbells

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

SaMora 

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!!!

Olivia

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 💪🏾😅☀️🚪

michelle

week 1 D4- mobility work

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

Week 3 D1 Power Dumbbells 2

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