Name: Playbook - Ty Warren - W1/D1 Full Body A
Uploaded: 2023-05-23T01:31:11.507Z
Duration: 30 min
Description: W1/D1 Full Body A

Dumbbells at the ready: Strength and size gains are here for the taking> For head-to-toe toning, bring all your energy to these weighted and bodyweight moves:

1. DB Thrusters
2. Bear Crawls
3. Goblet Squat Holds
4. Superman Holds
5. Chest Press
6. Single Arm Plank
and more.

- 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 thruster

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet
- Keep a neutral spine

Bear crawl

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and hold

Dumbbell goblet squat

- Begin in a lying down position
- Lift arms and legs
- hold

Superman hold

- Lay back with your knees bent and feet on the floor
- Hold the dumbbells with arms at full extension
- Slowly lower the dumbbells until both elbows touch the floor
- Press both dumbbells up to starting position

Dumbbell Floor Press

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Raise One Hand off the floor
- Keep entire body tight as you hold position for time

Single Arm High plank hold (R)

Single Arm High plank hold (L)

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (double)

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

W1/D1 Full Body A

Community

More workouts from Ty Warren