Name: Playbook - Amber Cunningham - WEDNESDAY - Abs & Arm Combos 💪
Uploaded: 2023-04-17T13:50:28.688Z
Duration: 15 min
Description: WEDNESDAY - Abs & Arm Combos 💪

Try these arm/core exercises. Complete each one for 1 minute each and then repeat all!

Sit holding one or two dumbbells. Perform a sit up and then press dumbbell(s) up and over the chest. Slowly lower down and repeat.

Sit Up w/ DB Press

Begin in a high plank position with hands on dumbbells. Keep abs engaged and row one dumbbell up, squeezing the back muscles, then rotate to a side plank position and press dumbbell straight up. Alternate sides. For modifications, leave out the press or drop to the knees and just do the rows.

DB Renegade Row w/ Press

Lie flat on back and lift hips up into a bridge position, keeping glutes engaged. For more of a challenge, cross one leg over the other to do a single leg bridge. Hold one dumbbell up over the chest. Keep arms straight and bring dumbbell back over the head towards the floor, then contract abs and pull the dumbbell back up over your chest.

Single Leg Bridge w/ DB Pullover

Sit in a v-sit position and hold dumbbells in each hand. Keep abs engaged and lean back slightly, then come up and tuck knees into your chest as your curl the dumbbells up at your sides. Or, you can bicycle your legs and alternate the bicep curls.

DB Bicep Curl w/ Tuck or Bicycle

Lie face down on the mat and hold light dumbbells in each hand with palms facing up. Lift upper and lower body up into a Superman position with head staying in line with the spine. Lift arms slightly off the ground and pulse straight back, contracting the triceps. Be sure there is no strain in the neck. If there is, grab some lighter weights. This exercise is very effective!

Superman DB Tricep Pulse

Position yourself on your side with hips stacked and elbow resting underneath your shoulder. Lift hips up off the ground holding a side plank position (modify on your knees) and hold a dumbbell straight up. Dip hips down slightly and then lift them back up as high as possible, contracting the obliques. Be sure to work both sides.

DB Side Plank Dips

WEDNESDAY - Abs & Arm Combos 💪

good, finally taking advantage of your workouts

Tracy Koehler-Liller

MONDAY - Smokin’ 💨 Arms

TUESDAY - Lower Body/Cardio/Core 😅

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!

WEDNESDAY - Abs & Arm Combos 💪

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