Name: Playbook - Amber Cunningham - Arms on Fire 🔥 with a Sprinkle of Glutes 😊
Uploaded: 2023-04-17T13:50:28.857Z
Duration: 20 min
Description: Arms on Fire 🔥 with a Sprinkle of Glutes 😊

8 exercises…1 min each…2-3 sets. 💪

Start on all fours with knees lifted off of the ground. Perform a bear push up, then walk out to a plank position and perform one mountain climber with each leg or do a tuck in and out. Walk back to your bear position and repeat.

Bear Push Up to Mt Climber or Tuck

Start in a bridge position, holding dumbbells in each hand. Place dumbbells directly over the chest and with a slight bend in the arm, lower one dumbbell slowly out to the side into a fly position and back up. Then, repeat with other arm. Keep hips up in the bridge position for the entire time.

Bridge to DB Single Arm Pec Fly

Place loop band around thighs and get into quadruped position. Place hands on dumbbells. Kick one leg straight back to where glute muscle is contracted. Keep it in this position while you perform a single arm row with the opposite arm. Do 30 seconds with each arm/leg.

Band Single Leg Kickback with DB Single Arm Row

Place loop band around thighs. In a split stance with one foot slightly in front of the other, holding dumbbells in each hand, hinge forward with a flat back, then squeeze your backside as you stand back up. As you stand up, lift weights up into an upright row position. Lower back down and repeat. Do 30 seconds with each leg.

Band Single Leg Deadlift to DB Upright Row

Stand holding light dumbbells in each hand. With a slight bend in your arms, lift dumbbells out to the side to a full range of motion lateral raise, up and over the head. Then, perform an overhead press and slowly lower back down. Repeat.

Dumbbell Bent Arm Lateral Raise with Overhead Press

Bend over with a flat back, holding light dumbbells in each hand. Alternate raising the dumbbell up into a rear delt raise. Slowly lower back down.

Bent Over DB Alternating Rear Delt Raise

In plank position with hands on dumbbells, perform a tricep push up and then with a straight arm, press dumbbell back into a tricep extension. Repeat push up and extension with the other arm.

Tricep Push Up to DB Straight Arm Kickback

Stand holding dumbbells in each hand. Start with palms up and weights up at a half bicep curl position. Take the weights out to an abduction position, then cross the weights to an adduction, then bring back to the center and do a low bicep curl. Repeat the abduction/adduction and then do a high bicep curl.

Arms on Fire 🔥 with a Sprinkle of Glutes 😊

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