Name: Playbook - Tracy Harmoush - Full Body Conditioning - Dumbbells Only
Uploaded: 2023-09-01T14:10:18.069Z
Duration: 50 min
Description: Full Body Conditioning - Dumbbells Only

Nour

Ashita

Raghad

Amazing workout 🏋️‍♀️ thank you 🙏

corine radi

911: What’s your emergency! 
Caller: I was set on fire, flams all over me. 
911: Let me check the nearest car wash station bases on your coordinates. 
… 
🥵🥵🥵 Unreal! Happy I got through it without collapsing 💪🏽

Reham

Do this from home or from the gym. All you’ll need is a pair of dumbbells and a bench or chair. Advanced? 
Go heavy on the weight 
Beginner? 
Go light on TRN weight

Body weight walking lunges (each leg)

- Perform jumping squats switching between narrow and wide stance each jump
- every in and out is considered as 1 rep

Jump squats in and out

Warm Up

- Keep your chest up holding two dumbbells at your shoulders or at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward and repeat with the same leg

Dumbbell walking lunges (right leg)

Dumbbell walking lunges (left leg)

- carry dumbbells or a barbell on your shoulders.
- Perform jumping squats switching between narrow and wide stance each jump
- every in and out is considered 1 rep

Dumbbell jump squats in and out

- Hold the dumbbell in one in front of you with your palms facing you
- Press up and rotate your wrist until your palm is facing the opposite direction
- Lower with a slow and controlled movement

Dumbbell seated Arnold press (right)

- Hold the dumbbell with one hand in front of you with your palm facing you
- Press up and rotate your wrist until your palm is facing the opposite direction
- Lower with a slow and controlled movement

Dumbbell seated Arnold press (left)

Place your hands on an inclined surface
x5 diamond push up 
x5 regular push up
x5 wide push up

3 variation incline push up

Set A

- Begin with dumbbell in each hand and feet hip width
- rotate your shoulders back (correct yourself if you start to slouch)
- Lower dumbbells to the ground as close as possible to your shins
- think of pushing hips back instead of folding forward while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Dumbbell deadlifts

- stand with your weight on the right foot, 
- place your left foot on the floor for minimal support only. 
- Hold the dumbbell in the right hand
- push your hips back and drop the dumbbell towards the floor keep it close to your shin
- keep a slight bed in your knee then
- push back up through your standing leg.

Single Leg Dumbbell Deadlift (left leg)

Single Leg Dumbbell Deadlift (right leg)

- hold two dumbbells at your shoulders with elbows slightly higher than you waist level
- Press the dumbbells up to full arm extension
- Lower them to the starting position
-

Dumbbell seated shoulder press

Set B

- Keep the dumbbells by your sides or place them on your shoulders and chest up 
- Push your hips back as you lower down 
- Reach parallel and come back up

Dumbbell squats

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

- From an flat bench and a dumbbell in each hand
- keep your whole foot planted on the floor 
- create an arch with your back to keep your shoulder blades on the bench 
- start with the dumbbell straight above your shoulders 
- Lower dumbbells down to the chest keeping wrists neutral, knuckles facing each other 
- Straighten elbows and press back up knuckles facing outwards in front of you

Dumbbell chest press

- Place your hands on the front edge of the chair just outside your hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back
- Extend your arms engaging your triceps
- straighten your legs for a harder version or bend your legs for an easier variation

Full Body Conditioning - Dumbbells Only

Community

More workouts from Tracy Harmoush