Name: Playbook - Alexandria Jean Fitness - At Home Arms 5 (Strength)
Uploaded: 2023-12-11T20:06:25.828Z
Duration: 35 min
Description: At Home Arms 5 (Strength)

Anna Rice

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

Alexandria

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 😃

Sara

Allison

•hinge at the hips by sending your butt backwards
•hold dumbbells so that your palms are facing each other
•keep a flat back and your core engaged
•row dumbbells back towards your hips
•squeeze your mid back at the top of the rep without scrunching your shoulders or rounding your spine

Dumbbell Back Row

•turn palm outward
•engage core
•row dumbbell back towards your hip while pulling shoulder away from your ear

Single Arm Supinated Row

•hold one dumbbell at 90 degrees (don't let elbow creep backwards behind you or you'll lose tension)
•curl with other dumbbell keeping your elbow pinned to your side

ISO Hold Curls

•keep elbows pinned to your sides
•begin curl with palms facing each other
•at the top of the rep rotate so that palms are facing upward
•slowly lower

Hammer to Reg Curl

•start with palms at your sides facing forward
•slight bend in the elbows
•keeping your shoulder blades set down lift your arms out to the sides and all the way up overhead
•lower with control keeping your shoulders away from your ears

Around the Worlds

•start with elbows bent and holding dumbbells up towards your face with palms facing you
•rotate dumbbells around while pressing straight up overhead so that palms end up facing forward and biceps are by your ears
•slowly rotate back to the starting position

Dumbbell Arnold Press

SUPERSET

At Home Arms 5 (Strength)

Gym Arms 1 (Endurance)

Gym Arms 3 (Endurance)

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!

At Home Arms 5 (Strength)

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