Name: Playbook - Alexandria Jean Fitness - At Home Arms 2 (Endurance)
Uploaded: 2023-12-11T20:06:25.800Z
Duration: 35 min
Description: At Home Arms 2 (Endurance)

Anna Rice

USE NO WEIGHT OR LOW WEIGHT
-lay on your stomach with eyes facing the ground and arms up above your head, 
-lift both arms and legs,
-keeping legs lifted, bring arms around and down to your sides, 
-bring them back up above your head and lower both arms and legs, 
-repeat

Superman Around the Worlds

-hinge hips backward and with your core engaged and back flat, 
-bring dumbbells out to your sides (thumbs up towards the ceiling), 
-avoid using or scrunching your shoulders, 
-lower dumbbells back down with control

Rear Delt Fly

-send hips back into an rdl,
-stop at the bottom and perform a back row (bringing dumbbells back towards your hips and squeeze your back)
-bring your hips back up underneath you,
-curl dumbbells,
-repeat

Back Row to Biceps Curl

-stand in a high lunge position with a flat back and your core engaged, 
-row dumbbell back towards your hip while engaging your back muscle

Single Arm Standing Row

-perform as many curls as you can with your heaviest weight, 
-as soon as you can't do anymore grab the next lowest weight and repeat

Hammer Curl (DROP SET)

At Home Arms 2 (Endurance)

Gym Arms 1 (Endurance)

Gym Arms 3 (Endurance)

Sara

Allison

At Home Arms 1 (Endurance)

Brutal, especially the push-ups at the end!

Katrina

Gym Arms 4 (Endurance)

This one is killer, esp the up and down planks 💪🏻

At Home Arms 3 (Endurance)

Gym Arms 2 (Circuit)

This was hard - it would be great to understand an ideal ratio for the weights for each, too! I used 15s for everything and the shoulder press and chest press felt easy, the chest flies and lat raises impossible to finish 😅

All of my favorite exercises in one workout! Tried to use the form for push ups you taught me 🎊

Definitely a challenge, but a good one! Excited to add more weight next go around!

Alexandria

At Home Arms 4 (Strength)

Feeling the burn in the shoulders, but it’s a good one!

I am loving that I don’t have to think about what I’m going to do at the gym …I have a plan when I go in which maximizes workout time . Thanks Alex 😃

At Home Arms 2 (Endurance)

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