Name: Playbook - Amanda Amaral - WEEK 3 - DAY 12: upper body
Uploaded: 2021-01-18T11:47:28.134Z
Duration: 20 min
Description: WEEK 3 - DAY 12: upper body

Veronica Mclean

Ilonabuhler

•Upper body babyyyy

• Make sure to tag me on Instagram @amanda_afit and use my hashtag #aabodyfit on your videos

• Message me “PLAYBOOK” if you have any questions (201) 331-9785

Instead of standing upright while doing curls, slightly bent your knees to roughly 15 degrees, and hinge your hips a bit as of you were doing a Good Morning so that your torso is leaning slightly forward at an angle with your back straight. The key is to keep and your arms by your sides, in line with your torso, just as you would when doing the traditional upright version.

Bent over curls

In the push-up position, perform a push up with elbows tucked and when returned to the top, raise single arm straight in front of you

Kneeling push ups to single arm reach

• Go on your knee as a progression to build up the strength

• Use the progression to help (included in the video) if you’re still building up the strength

Wide arm press up

•Lean forward and place the palms of your hands just less than should width apart on the bench
•Make your body into a straight line and keep your core tight.
•Bend at the elbows and lower your chest down to the bench.
•Touch your chest to the bench and then push yourself up and off the bench to start position

Tricep extension

Basically, you start in a normal plank position and then you jump into a wide push-up stance and back

Narrow to spider planks

•lift chest, arms and legs slightly, they hover across the floor
•move the arms to the pelvis in a bow and the legs apart
•come back controlled to the starting position
now you can rest the limbs on the ground for a moment
begin with the next rep right away

Reverse snow angels

WEEK 3 - DAY 12: upper body

Mario Vila

First day back at it after three babies and a few years of no exercising. Day one of the at-home grind kicked my butt ... looking forward to tomorrow!

Kerry

WEEK 1 - DAY 1 : Lower body

Ezra

WEEK 1 - DAY 2 : UpperBody

Olesea

Maryam

WEEK 1 - DAY 3 : ABS

These exercises are amazing.  Thank you 😊

WEEK 1 - DAY 4 : leg (glute focused)

Michelle

It was hard but I'm proud that I did it! Thank you 🤗

WEEK 1 - DAY 5 : Hiit

These exercises make my days. Thanks, you are the best 💪🔥👍

Moza

WEEK 2 - DAY 6: Lower body

🍝💪🏻 (spaghetti arms) = 🤩😎🤗

Lindsey

WEEK 2 - DAY 7: upperbody

Nakyta

WEEK 2 - DAY 8: Leg / Glute focused

It was hard, but great! It’s burning 😓

Wendy Lueder

WEEK 2 - DAY 9: ABS

Great! Thanks for helping me getting back to practice

WEEK 2 - DAY 10: Hiit

Aysha

WEEK 3 - DAY 11: Lower body

WEEK 3 - DAY 13: Leg (Glute focused)

Had to go help with my brand new granddaughter. Trying to get back at it now. Thanks for the workouts.

This ab workout did the job!! Was so good

WEEK 3 - DAY 14: ABS

I can’t get enough of these full body workouts!!

WEEK 3 - DAY 15: HiiT

Deborah

WEEK 4 - DAY 16: LOWER BODY

WEEK 4 - DAY 17: UPPER BODY

Yasss I can’t really walk  💪🏽🔥

Week 4 - DAY 18: GLUTE

Abs are feeling tight, almost ready for summer

WEEK 4 - DAY 19: ABS

Hey Amanda. Thank you for the workouts. My participation was very irregular but I did complete this regime. Take care.

WEEK 3 - DAY 12: upper body

Community

More workouts from Amanda Amaral