Name: Playbook - Amber Cunningham - MONDAY - Smokin’ 💨 Arms
Uploaded: 2023-04-17T13:50:28.620Z
Duration: 20 min
Description: MONDAY - Smokin’ 💨 Arms

good, finally taking advantage of your workouts

Tracy Koehler-Liller

Try these 7 arm moves for some smokin’ 💨 arms!

Find some monkey bars or a pull up bar. Pull yourself all the way up or hang with straight arms and tuck knees up, contracting the core and slowly lower back down. Remember to breathe!

Pull Up Hold Knee Tucks

Stand holding dumbbells in each hand and hinge forward with a flat back. Alternate rowing dumbbells up, contracting the back.

DB Bent Over Alternating Row

Stand holding light dumbbells in each hand. Lift one dumbbell out to the side and hold while you lift the other dumbbell to the other side. Then lower the first one down, then the second one down. Repeat.

DB Alternating Lateral Raise w/ Static Hold

Get on all fours and lift knees up off the ground. Perform a push up, then walk out to a plank position, do a mountain climber with each leg, then walk back up to starting position to repeat.

Bear Push Up to Plank Walk w/ Mt Climbers

In a bridge position with hips up and glutes tight, hold dumbbells up over your shoulders. Perform a tricep extension by bringing weights down towards ears and lifting straight back up. Then, perform a narrow grip chest press keeping elbows tucked into your sides. Repeat extension and press.

Bridge to DB Tricep Extension/Narrow Grip Press

Stand holding light dumbbells in each hand and hinge forward with a flat back. Perform a rear delt fly, then stand bringing dumbbells up towards shoulders and press overhead. Lower weights down and repeat.

DB Rear Delt Raise to Overhead Press

Stand holding dumbbells in each hand. Curl weights up half way. Bring weights out slightly, then bring them together crossing one over the other, then back to neutral position and curl. Repeat bringing weights out and in, crossing over with the opposite hand on top, then do another bicep curl.

Crossover DB Bicep Curls

MONDAY - Smokin’ 💨 Arms

TUESDAY - Lower Body/Cardio/Core 😅

WEDNESDAY - Abs & Arm Combos 💪

THURSDAY - Loop Band Lower Body Circuit 🔥

It’s been a great week of workouts! I started Wednesday with the plan and I feel great! Thanks! I’ll finish with the stretch next.

Kathie

FRIDAY - Abs hit from every angle! 🔥

This feels so good I could do it every day!

MONDAY - Smokin’ 💨 Arms

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