Name: Playbook - Alexander Karpov - ARMS & Calves 🔥 (resistance bands & kettlebell workout)
Uploaded: 2021-01-18T11:45:06.346Z
Duration: 45 min
Description: ARMS & Calves 🔥 (resistance bands & kettlebell workout)

Wow I haven’t done bands. It’s a totally different feeling. I truly loved it. Wish I could have done it outside like you but I will do something tomorrow definitely outside. Thank you Alexander💪🏽. Learning a lot on how my body functions and how fast it recuperates!

Willy

To successfully complete this mega workout session you will need:

• a pair of relatively heavy kettlebells
• a pull-up bar
• a bench or a chair 
• a couple of resistance bands and some kind of stable object to anchor the bands at.

If you can perform this workout outdoors - even better 💪🏼😎 fresh air , sunlight and being with least among of clothes possible will 10x the benefits of training and will make you feel absolutely blissed out. GUARANTEED 🙌🏼

Place 2 kettlebells on the stable ground 
-
Perform a couple of push-ups , then 
 “L”  abs hold , bend and sink down to stretch and mobilize back , shoulders and spine...

repeat 2-3 rounds of 20-20 sec each  

Breathe very deeply and consciously during this dynamic warmup flow

Dynamic warmup

Get to the floor

elbows and toes are main points of contact !

Keep the shoulder blades in neural position (no need to bring it too much forward or back) just keep them in normal position.

Keep the spine absolutely straight and core under control throughout the movement!

Breathe fully but calmly. DO NOT hold your breath during the exercise.

As you inhale through the nose allow the belly button to drop down. (Spine remains neutral/straight). As you exhale draw the belly botton into your stomach (imagine that you want to stick it to the spine from the inside, of course only mentally, you don’t need to actually pull that out:)
-
You can either Do 3 rounds of 1 min each or do just 1 round of 3-5 min nonstop (based on your fitness level)

Parallel body planks

Lean against a bench
 (the higher the bench the easier it will be to perform the exercise)

Make few steps back so that your entire body is at about 30 degree incline position 

Keep core muscles very tight

elbows slightly tuck in 

Begin performing the tricep extensions by dropping the body forward 

Slow and controlled reps only 👌🏼

Body weight bench tricep extensions/drop

Grab a pull-up bar with very close and overhand grip.
-
Mentally focus on biceps and forearms engaging and doing all work.
-
Also focus on the elbows going down. Keep them completely tuck in throughout the movement!

Close & overhand grip chin-ups

Perform both exercises without rest in between 


Rest up to 3 min in between rounds

Attach the band at approximately your eyes level

Grab the band comfortably with 1 hand

Bend over slightly 

Engage the core , get In a stable stance 

Keep the elbow tight and close to the trunk while you perform the movement 

Extend the arm completely, fully lock out and contract the tricep 

Focus on slow and controlled reps with full range of motion

Perform all the reps on 1 arm , then switch sides

-

Reps indicated per each side in each set

Unilateral resistance band tricep extensions

Grab a band with 1 hand (positioned at your eye level)

Stand sideways to the band attachment, with feet wide apart and stable

Keep the elbow elevated (pointing at the band attachment)

Curl towards your face fully squeezing the contraction of bicep.

Use full range of motion, focus on slow and conscious reps 

Finish all reps on 1 side , then switch arms 
-

Reps indicated per each side in each set

Unilateral resistance band (sides) bicep curls

Resistance band arms superset 1

Perform both exercises without rest in between 

Rest up to 3 min in between rounds

Grab the band with both hands , with palms facing up

Bend over slightly 

Engage the core 

Fully and consciously extend the triceps until the arms lock out 

Squeeze and slowly return, then with power and explosiveness extend back down

Resistance band Underhand (reverse) grip tricep extensions

Stand on the band with both feet being shoulders width apart 

Bend over forward while keeping the back in neutral position (it’s important to compress the core and bring the butt back in order to be fully centered and perform the exercise without excessive tension in unwanted zones like lower back.)

Keep the elbows pointing directly down and Curl up with one arm at a time 💪🏼 slowly and consciously squeezing the biceps 

-
Reps indicated per each arm within each set

Resistance band Semi-bent over alternating bicep curls

Resistance band arms superset 2

As simple and as effective as it gets 

Just get in a good 
 position with a strong posture ( chest tall , shoulders back, core engaged, elbows close and tight to the upper body )

Curl up with full range of motion and absolute conscious tension In the biceps

Resistance band bicep curls

Stand on the band 

Bend over so that your upper body is parallel with the ground 

Bring the elbows up , keep them super tight and close to the body all the time (DO NOT LET THEM TRAVEL UP AND DOWN)

Extend the triceps up until arm gets fully locked out at the top 

Controlled movements with full range of motion only 💪🏼😎

Resistance band Bent over triceps kickbacks

Resistance band arms superset 3

To Perform this exercise you can find a hill or use the stairs 

for addition resistance you may use Bricks , kettlebells , stones or dumbbells... be creative, train your brain and grip strength 😛

Start with bilateral calf raises 
... then proceed with alternating single leg calf raises as you walk up the hill / stairs 

40-50 sec per rounds (Reps don’t matter)

Uphill calf raise-walk

ARMS & Calves 🔥 (resistance bands & kettlebell workout)

Conscious ARMS & CALVES workout 💪🏼😉🙏🏻🔥

Shrey

Loved this workout💪🏽. Thank you Alexander!

Donna

ARMS & Calves workout 💪🏼

That was insane Alexander. Learn a couple of new movements while improving on others. Thanks bro!

ARMS & Calves 🔥 (resistance bands & kettlebell workout)

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