Name: Playbook - Alexis Nielsen - W7/D3 Lightweight Arms
Uploaded: 2023-04-13T05:32:48.304Z
Duration: 30 min
Description: W7/D3 Lightweight Arms

• Lateral Raises
• Modified Bicep Curls
• Goalposts
• Prayer Pulses

Starting off this week with an arm workout! Pace yourself accordingly and don’t be afraid to adjust reps if need be.

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell Lateral Raises (Lightweight)

- Begin with a dumbbell in both hands
- Hold arms out in front of you, palms facing up
- Curl dumbbells towards your shoulders 
- Return to start
That’s one rep.

Modified Dumbbell Bicep Curls (Lightweight)

- Start with dumbbells in hand
- Hold arms out to the side as if you’re doing a dumbbell press, palms facing out
- Keeping arms at a 90 degree angle, bring your palms in towards each other
- Return to start
That’s one rep.

Dumbbell Goalposts (Lightweight)

You can do these standing or sitting. 

- Holding a dumbbell in each hand, hold hands close together, arms bent at a 90 degree angle
- Slowly raise hands up towards the ceiling
- Return to start
That’s one rep.

Dumbbell Prayer Pulses (Lightweight)

W7/D3 Lightweight Arms

My legs are feeling it and I broke a sweat! Nice.

Magda

I loved it! Very good, trying to get back into fitness after having my lovely son!

Annie

Erica

W1/D1 Lightweight Legs

This workout as amazing!!! I loved that my heart rate stayed up the entire time and zero jumping was involved! 😁

Great quick workout! I’m a stay at home mom of two under two (just shy of a year apart) and this was quick enough to fit in during my youngest child’s nap while the other ate a snack and watched a quick show. Took me a minute to figure out the timers on the app but once I got the hang of it it went really well.

Mackensey

W1/D2 No Jumping Cardio

This workout was intense. If I’m being honest… when I first looked at the videos I was like oh I totally got this only to quickly learn I totally didn’t 🤣 definitely going to be feeling this one tomorrow!

W1/D3 Mini Ball Core

Oh my goodness I’ll feel that one tomorrow! My arms needed that!

Julie

Krystal

W2/D1 Lightweight Arms

Loved this one! That tiny little ball is so challenging.

Great workout, really had my hamstrings working!

Renee

W2/D2 Core, Hamstrings, & Inner Thigh

Ok this was challenging but I loved every minute of it! Worked my back, core, glutes, and arms. I feel great.

Taylor

W2/D3 Lightweight Back

W3/D1 No Jumping Cardio

Oh man! I still have to modify the jumping jacks but I broke a sweat and got my heart rate up. I felt that was a very achievable workout while still being very challenging! My muscles sure felt it!

W3/D2 Lightweight Legs

Woo! Love the quick workout as a stay at home mom of a one and two year old. I used two 5lb dumbbells… the prayer pulses were a great finish exercise.

I don’t know what happened to me but I could hardly get through it all WITHOUT weights! Ha! Great workout even still!

W7/D3 Lightweight Arms

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