DUMBBELL

ONLY
PLAYBOOK
VOL 1
 THE DUMBBELL ONLY PLAYBOOK EDITION
All you need to get your sweat on is a piar of dumbbells...
That's it, no cardio, no bars, no bells.
From EMOMS to AMRAPS, Circuits to fast paced cardio
pieces, this guide has a little bit of everything to keep you
engaged and working hard
All workouts have been written and practiced by the
360Athletic coaches and we would love to hear your
feedback
You can also join our Virtual Online Training for daily sessions
focusing on S&C, Pilates and Mobility workouts
Feel free to tag @360athletic and use the hashtag
#360athletic on your socials
 KEY
Equipment and Movements
BW = Bodyweight
DB = Dumbbell
ES = Each Side
SA = Single Arm
ALT = Alternating
FFE - Front Foot Elevated
RFE - Rear Foot Elevated
HRPU - Hand Release Push Ups

Type of Workout
AMRAP - As many rounds or reps as possible in the time frame given
EMOM - Every minute on the minute you must perform that given exercise
E2MOM - Every second minute you must perform that given exercise or round
E3MOM - Every thrid minute you must perform that given exercise or round
Ascending Ladder - Reps go up in a ladder format (3,6,9,12.)
Descending Ladder - Reps go down in a ladder format (12,9,6,3)
For Time - You have a certain amount of time to finish the workout

Effort Level
Moderate
Hard
Very Hard
 #01

'The Pilot'
EMOM x 6 Rounds
Min 1 - 15 DB Thrusters
Min 2 - 12 DB Burpees
Min 3 - 10 DB Renegade Rows (es)

Equipment
2 x DB's Moderately Heavy
 #02

'The Lactic Ladder'

AMRAP X 15min
DB Goblet Squat x 6
DB Swing x 4
DB Reverse Lunge x 2
*add 2 reps each round

Equipment
1-2 x DB's Moderately Heavy
 #03

'The DT for Days'

x4 Rounds for Time
DB Deadlift x 12
DB Cleans x 9
DB Push Press x 6
X3 Rounds
*After each round either 400m Run or 20
Burpees

Equipment
2 x DB's Moderately Heavy
 #04

'The Low Point'

x5 Rounds for Time
DB Squats x 21
Romanian Deadifts x 15
Reverse Lunges x 9 (es)

Equipment
2 x DB's Moderately Heavy
 #05

'The Sonic'
150 Goblet Squats
*every minute 5 Burpees

Equipment
1 x DB's Moderately Heavy
 #06

'The Man Maker'

EMOM X 20min
Min 1 - 5 SA Devil Press (es)
Min 2 - 12 Burpees over DB
Min 3 4 SA Man Makers (es)
Min 4 - Rest

Equipment
1 x DB's Moderately Heavy
 #07

'The Pump'
15min Ladder 3,6,9,12...
Push Ups
Renegade Row (es)
Push Press

Equipment
2 x DB's Moderately Heavy
 #08

'The Californication'
45s on / 15s off
DB High Plank Pull Throughs
DB Russian Twists
DB Renegade Row
DB Deadbugs
DB Reches
DB V Sit Ups

Equipment
1-2 x DB's
 #09

'The One that Got Away'

EMOM X 16min
Odd - 6 Man Makers
Even - 12 Burpees

Equipment
1-2 x DB's
 #10

'The Marathon'
50,40,30,20,10
Burpees
Goblet Squats
Push Press

Equipment
2 x DB's
 #11

'The Devils got your Number'

20,18,16,14,12... Until 2 reps
SA DB Clean and Press
SA Devil Press

Equipment
1 x DB's
 #12

'The Schwarzenegger'
5 Rounds for Quality
DB Push Ups x 15
DB Bent Over Row x 15
DB Side Raises x 15
DB Reverse Flys x 15
DB Hammer Curls x 15
DB Skull Crushes x 15
Rest as long as you need to recover and go
again

Equipment
2 x DB's
 #13

'The Clean as you Go''

5 Rounds for Time
20 DB Clean and Press
20 Burpees

Equipment
2 x DB's
 #14

'The Forest Gump''

20min time cap
400m Run
*After every 400m complete
20 DB Snatch (10 es)
20 SA OH Squat (10 es)
Score = Meters Ran

Equipment
1 x DB's
 #15

'The Pacer'
10 Rounds for Time
300m Run
30 DB Thrusters

Equipment
2 x DB's
 #16

'The Richey Rich''

10-20-30-40-50
SA DB Snatch
Air Squats

Equipment
1 x DB
 #17

'The Death by Thrusters'

Min 1 - 1 DB Thruster
Min 2 - 2 DB Thrusters
Min 3 - 3 DB Thrusters
And so on until you cannot complete the
amount of reps foe that given minute

Equipment
2 x DB's
 #18

'The Snatch and Grab'

10 x Rounds
16 Burpees
10 DB Clean and Press (es)
6 Renegade Row (es)

Equipment
1 x DB
 #19

'The Rockstar'
100m Run
10 Dual DB Swings
200m Run
20 Dual DB Swings
300m Run
30 Dual DB Swings
400m Run
40 Dual DB Swings
500m Run
50 Dual DB Swings
400m Run
40 Dual DB Swings
300m Run
30 Dual DB Swings
200m Run
20 Dual DB Swings
100m Run
10 Dual DB Swings

Equipment
1-2 x DB's
 #20

'The Last Dance''

50 Burpees
40 DB Thrusters
30 Burpees
20 DB Thrusters
10 Burpees

Equipment
2 x DB's
 THANK YOU
for downloading the Dumbbell only Playbook Edition. We
hope you find it useful and learn something new.
Keep an eye out for more 360 editions coming soon
You can also join our Virtual Online Training for daily sessions
focusing on S&C, Pilates and Mobility workouts

TEAM 360ATHLETIC