Name: Playbook - Tay Marsh - Total Body
Uploaded: 2022-04-05T21:03:52.352Z
Duration: 40 min
Description: Total Body

Deep lunges and burpees maxed me out. 💪🏽🔥

Complete the warm up on the “warmup” tab. 

Exercise 1: Dumbbell Squat Thruster
Exercise 2: Dumbbell Forward to Reverse Lunge
Exercise 3: Dumbbell Push Ups
Exercise 4a: Dumbbell Renegade Rows
Exercise 4b: Dumbbell Z Press
Exercise 6: Burpee Over Dumbbell (Lateral)

- 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 Squat Thruster

- Stand with your feet hip-width apart and hold dumbbells at your sides 
- Forward Lunge and lower you thigh your back knee is about an inch above the ground.
- Drive off your front foot and  Seamlessly transition into a Reverse Lunge 
- Drive off your back foot to stand up, and immediately move into the next rep.

- Forward and Back is counted at 1 Rep

Dumbbell Forward to Reverse Lunge

- From a push up position with each hand on a dumbbell
- Bend elbows to lower body down until chest touches the floor 
- Keeping a neutral spine and core tight
- Straighten elbows to press body back up

Dumbbell Push Ups

- 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
Complete number of reps on each arm

Dumbbell Renegade Rows

- Sit on floor with legs fully extended and a dumbbell in each hand
- Press the dumbbells overhead
- Lower slow and controlled

Dumbbell Z Press

Superset

- Perform a burpee 
- Jump laterally over the dumbbell
- Perfom a burpee and jump back to starting position

Total Body

Community

More workouts from Tay Marsh