Name: Playbook - Abby Schon - Biceps & Lunges
Uploaded: 2021-11-01T18:00:43.179Z
Duration: 25 min
Description: Biceps & Lunges

* 3 circuits with a bonus move 
* 4 moves each circuit 
*complete each move for 1 minute (except cardio move is 30 seconds) 
*repeat 2 rounds

*hold weights down by side & relax your shoulders 
*step back into a lunge 
*bring the same leg you stepped back with up into a knee up
*engage your core during the knee up

Weighted lunge knee up

Burpee (push-up optional)

*shuffle laterally 2-3 times 
*jump into a squat pivoting your body in the perpendicular position 
*jump back center & hop landing softly in a squat

Weighted shuffle pivot hop

*complete bicep hammer curls 
*alternate legs for the knee up

Knee up hammer curls

Biceps & Lunges circuit #1

*hold weights down by side & relax your shoulders 
*step back into a lunge 
*bring the same leg you stepped back with up into a knee up
*engage your core during the knee up 
*complete 3 knee ups before doing 1 jump lunge

Weighted lunge knee up hop

Burpee (push-up optional)  with lateral shuffle

Biceps & lunges circuit #2

*hold weights down by side & relax your shoulders 
*step back into a lunge 
*bring the same leg you stepped back with up into a knee up
*engage your core during the knee up 
*complete 3 knee ups, do one jump lunge, then hop laterally to complete the same moves again

Weighted lunge knee up hop with lateral jump

Weighted Burpee (push-up optional) with lateral shuffle

Biceps & lunges circuit #3

Complete each version of plank for 30 seconds 
*on hands
*on forearms
*on right arm
*on left arm 

*drop to knees if needed

Plank (hands, forearms, one armed)

Biceps & Lunges

Chest & Tricep Burner

Biceps & Back Burner

Amazing! Love the combo of LB and UB. Heart rate riser without much impact at all! And I took the advice of 8 reps to start. It was perfect. 30 minutes for me 👌

Biceps & Lunges

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