Name: Playbook - Amanda Amaral - WEEK 4 - DAY 17: UPPER BODY
Uploaded: 2021-01-18T11:47:01.776Z
Duration: 20 min
Description: WEEK 4 - DAY 17: UPPER BODY

Veronica Mclean

•Upper body babyyyy

• 20 minutes, yourself and a little bit of space is all we’ll need 💪🏾

• 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

•Start off in the crab position
•Extend one leg straight up into the air.
•Lower your hips toward the floor. Then raise your hips back up, lower the extended leg and repeat on the other side.

Tricep dip kick

Take a deep breath and pull the dumbbells towards the ceiling using the rear deltoids.
Slowly lower the dumbbells back to the starting position under control.

Bent over reverse fly

•Your body forms an upside down V. Your legs and arms should stay as straight as possible.
•Bend your elbows and lower your upper body until the top of your head nearly touches the floor.
•Pause, and then push yourself back up until your arms are straight.

Pike push-ups

Lower your chest towards your hands, ensuring you don’t flare your elbows out to the sides and keeping your back flat. Stop just before your chest touches the floor, then push back up to the starting position.

Diamond push ups

•Shoulder taps
•Front raise
•Lateral raise 
This is one rep

Plank complex

put your hands on the ground in front of your toes. Gradually walk your hands forward to plank position, as far as you can stretch. Slowly walk them back in to the starting position. The walk out and back counts as one rep

Plank walkouts

•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 4 - DAY 17: 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

Ilonabuhler

WEEK 3 - DAY 12: upper 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

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 4 - DAY 17: UPPER BODY

Community

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