Name: Playbook - Alexandria Jean Fitness - At Home/Gym Arms 1 (Circuits)
Uploaded: 2023-12-11T20:06:25.900Z
Duration: 30 min
Description: At Home/Gym Arms 1 (Circuits)

Perform all 3 exercises for 45s with a 15s rest in between. Repeat the circuit 3 times before moving onto the next one.

Don't confuse circuit with needing to go FAST. With these conditioning circuits you can perform the lifts with higher weight and a slower pace. Use the cardio movements to really go all out!

With all exercises, make sure you're performing them with proper form and engaged core. If you start to lose your form over the 45 second period, LOWER or ELIMINATE the weight you're using and continue!

3 Way Biceps Curls

Lying Triceps Extensions

Around the Worlds

Circuit 3A

Back Row

Burpee Snatches

OH Press

Circuit 3B

Chicken Wing Lat Raise

Push Up Shoulder Tap

Plank Walkout Internal Rotation

Circuit 3C

At Home/Gym Arms 1 (Circuits)

Anna Rice

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)

At Home Arms 2 (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/Gym Arms 1 (Circuits)

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