Name: Playbook - Amanda Amaral - WEEK 1 - DAY 2 : Arms + Shoulder & ABS
Uploaded: 2021-03-10T17:07:19.555Z
Duration: 50 min
Description: WEEK 1 - DAY 2 : Arms + Shoulder & ABS

Lujain

▫️ WARMUP

Workout breakdown 

➵ Standing Arnold press w knee raised 
➵ Lateral raises X Upright row
➵ Seated bend over lateral raises X Plate front raise
➵ Half burpee to curl
➵ Plank Up&Down
➵ Side plank crunch

Jumping jacks

Inchworm walking

Skip in place by hopping on your right leg while bringing the left knee up toward your chest. Engage your abs as the knee comes toward your chest.
Switch legs, and keep skipping while pumping your arms.

Jumping knee skips

High plank push back

WARMUP

Standing Arnold press with knee raises

keeping your chest up and a slight bend in your elbows, use your side delts to raise the weights about 5cm out to the side, then pause for one second.
From the top of the move lower the weights back to the start as slowly as possible.

Lateral raises

Slowly lift the weight in front of your torso, keeping it close to your body, until your elbows reach shoulder height.

Upright row

Superset

a superset is when you perform one set of an exercise and then immediately switch to another exercise and do another set without resting

Begin by sitting on the end of a bench while holding two dumbbells. Then bend your torso over and keep your back straight. Now, raise both dumbbells laterally and out to your sides until your arms are parallel to the floor.

Seated bent over lateral raise

Sit up straight and keep your arms straight.
Raise the plate up in front of your face and then back down.
Don't lean back as you lift the plate up.
Keep your core tight.

Seated Front Plate Raise

Half burpee to curl

Plank up and down

Watch the whole video to see the variation

Side plank crunch

WEEK 1 - DAY 2 : Arms + Shoulder & ABS

Helen

Beck

Tani

WEEK 1 - DAY 1 : Legs + Glute

Similar to my last comment on the previous workout, I wasn’t sure what muscle I was meant to feel. For example on the Bulgarian split squat, I felt it more on my quads than glutes as I wasn’t sure if my upper body was meant to be straight or 45 degree, and if my split stance was meant to wide or close. Also, I wasn’t sure if it was meant to be 12 for each leg or in total for both legs.

WEEK 1 - DAY 2 : Arms + Shoulder & ABS

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