Name: Playbook - Alexandria Jean Fitness - Gym Arms 1 (Endurance)
Uploaded: 2023-12-11T20:06:25.739Z
Duration: 35 min
Description: Gym Arms 1 (Endurance)

Anna Rice

-stand with your feet hip width apart, 
-bend your knees slightly, 
-engage your core and pull the barbell in front of you and up to your shoulders, 
-use the controlled momentum to press up overhead
-lower back to your shoulders and then back to the starting position with control

Barbell Clean & Press

-modify on your knees as needed, 
-start in a plank on your hands, 
-lower one arm at a time onto your forearms, 
-then press back up onto your hands, 
-maintain plank position the entire time (do not let your butt drop or raise, keep your tailbone tucked)

High to Low Planks

10/arm

-stand with feet hip width apart or slightly wider, 
-squat down to pick up the dumbbell with one hand, 
-holding your core tight, bring the dumbbell up in front of you and overhead
-think about punching the ceiling with your fist, 
-bring it all way the back down to the ground and switch hands

Snatches

-modify with bent knees, 
-send your elbows directly back behind you as you lower your butt towards the floor
-press through your palms to straighten your arms back out

Bench Dips

-set hands just outside of your rib cage, 
-send elbows and shoulders backwards as you lower, 
-keep core engaged and press the ground away from you to return to the starting position

Push Ups

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 😃

Gym Arms 1 (Endurance)

Community

More workouts from Alexandria Jean Fitness