Name: Playbook - Emily Samuel - HOME WORKOUT (dumbbells only)
Uploaded: 2023-10-08T00:13:31.987Z
Duration: 38 min
Description: HOME WORKOUT (dumbbells only)

-stay at the bottom of a squat
- rotate your body while opening your hips to face one direction ending in a lunge position

Rotary lunges

- Begin with dumbbell in one hand
- Place hands on the ground and jump back into push up position 
- row each dumbbell to your hips 
- Jump feet up to your hands, grab dumbbell and swing between legs to clean up to your shoulder
- Press dumbbell overhead

Dumbbell burpee into clean and press (single)

- Perform a push-up
- Bring your knee towards your chest 
- Bring your head down
- Alternate side after each push-up

push up to switching knee tuck

- Start with your arms at your sides and legs extended
- Tuck your knees in while lifting your torso up, meeting together in the middle
- Extend your body back out to hollow hold position

Hollow body double crunch

Circuit A

- Hinge at the hips and come down with a neutral spine
- Pull the dumbbell up engaging your lats 
- Keep your core tight focus on a slow controlled movement

Dumbbell alternating bent over rows

- bent at your hips 
- Row to your hips contracting your lower lats
- Keep your core tight

dumbbell rows underhand grip

On your knees 
Curl the dumbbells 
Arnold press 
Repeat

Kneeling curl to Arnold press

Complete a sumo squat 
Once you get to the top of the rep
Complete an upright dumbbell row

Sumo squat to upright row

Circuit B

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Stepping forward lifting your knee up 
- Lower back to the initial position 
- Switch legs and repeat

Dumbbell reverse lunge w/ knee lift

- Begin with your feet wide, and toes slightly turned out
- Keep one leg straight and bend at the knee, keeping the dumbbell at chest level

Dumbbell cossack squat

- get to the bottom of a squat while holding a dumbbell (or two)
- complete a front raise while at the bottom of the rep before standing up

Squat to front raise

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

Circuit C

HOME WORKOUT (dumbbells only)

Easy for me to follow along with & always makes me feel stronger & better at the end of the workout !!

Jordan

BACK ATTACK (upper pull)

GLUTES & HAMSTRINGS

The ab finisher is a killer!! Such a good burn though

Selina V

SHOULDERS & TRICEPS

LEGSSSS 🦵🏽 (quad focused)

FULL BODY HIIT

Upper body burn! (Back focused)

Booty BUILDER☠️

SHOULDERS/ ARMS/ ABS

Popcorn is such a cute name for such an evil finisher😈🫨

HOME WORKOUT (dumbbells only)

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