Name: Playbook - Tasha Pavlovich - Full Body Workout - dumbbells
Uploaded: 2023-06-11T16:03:38.566Z
Duration: 45 min
Description: Full Body Workout - dumbbells

Terri

Quads, Hamstrings, Biceps, Shoulders & Triceps

-Holding dumbbells at your sides, chest lifted and shoulders back.

- Place one foot up onto the box and push through your heel to stand up.

- Squeeze glutes.

- Step down and repeat by alternating with the other leg.

Alternating Dumbbell Step Ups

- Begin with dumbbells in each hand and feet hip width. 

- Press hips back and lower dumbbells down until mid shins. Keep your head in a neutral position and core tight, with lats engaged to lock the dumbbells into position. 

- Feel the tension in your hamstrings and glutes before driving your hips forward to return to starting position.

Dumbbell RDL

- Hold the dumbbells with palms facing the center of your body.

- Keeping elbows close to your body/pin them to your sides. 

- Curl one dumbbell toward your shoulders.

- Pause at the top then lower under control.
  
- Switch arms and repeat.

Alternating Hammer Curls

- Hold one dumbbell in each hand to over your chest with arms fully extended. 

- Squeeze your shoulder blades together and ensure your feet are actively pressing into the floor.

- Slowly lower the dumbbells down toward your chest. The weights should fall both down and out to the sides. 

- Lower until your upper arm is parallel (or lower) to the floor, or the weights themselves come to chest height. 

- Keep your elbows under your wrists at all times.

- Once your back is tight, and the weight is sitting at chest level, drive the dumbbells up and inward. Your hands should end up back on top of your shoulders.

Dumbbell Bench Press

- Stand with feet hip width apart

- Keep your core tight and head in a neutral position 

- With your palms facing down, lift the dumbbells and raise your arms away from your body out to the sides 

- Once your elbows are at shoulder height, pause, and then slowly lower the arms back to the initial position

Dumbbell Lateral Raise

- Begin in push up position with dumbbell in each hand.

- Maintaining your hips are squared to the floor and core is engaged throughout the movement.

- Row one dumbbell toward your hip.

- Lower the dumbbell and row on the opposite side.

Full Body Workout - dumbbells

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