Name: Playbook - Christina Relke - One Dumbbell Workout
Uploaded: 2024-10-29T01:52:12.407Z
Duration: 40 min
Description: One Dumbbell Workout

Get a whole body workout in with this one dumbbell workout!

8-12 minute thermal warm up. Walk, cycle, or run!

Thermal Warmup

Foam Roll Quad

Foam Roll Hamstring

Quadruped T-Spine Rotation

Open Half Kneeling Ankle Mobility

Tall Kneeling KB Halo

Warm Up

DB Goblet Squat

- 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

Goblet Squat to One Arm Bent Over Row

DB Pullover

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbell to chest level 
- Press dumbbell back up over your chest
- Completed with other arm

Single Arm Dumbbell Chest Press

Pullovers to Single Arm Chest Press

- Hold the dumbbell with both hands
- Rotate the dumbbell around your head
- Keep your core engaged

Dumbbell halo

- Keep your arm fully extended 
- Lower toward one side touching your toe 
- Keep your core engaged

Dumbbell windmill

Windmills to Halos

One Dumbbell Workout

Anterior Workout

Posterior Workout

Full Body Workout

I really love this one.  Feels like I get a lot done in one workout.

One Dumbbell Workout

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