Name: Playbook - Aubree Aldous - W4/D1 ARMS
Uploaded: 2023-04-13T02:50:35.038Z
Duration: 35 min
Description: W4/D1 ARMS

Seated military press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Seated side lateral raise

Db front big circle

Circuit 1

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- One at a time, extend your arms engaging your triceps
- Lower back to starting position

Alternating dumbbell tricep kickbacks

Cactus

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Shoulder taps

Circuit 2

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Tricep dips

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating hammer curls

- Hands shoulder width apart and raise to upper chest level

Upright row

- if you don’t have a jump rope, mimic the same motion and jump in place

Jump rope

Circuit 3

W4/D1 ARMS

Aubrey

Bree

So happy you have a beginners plan because I need it!

Lauren

W1/D1 ARMS

W1/D2 LEGS

W1/D3 BACK

Love the combinations of movement. 👌👌👌

W1/D4 FULL BODY

W1/D5 CARDIO & CORE

W2/D1 ARMS

W2/D2 LEGS

Shannon

W2/D3 BACK

Around the world is my new fave.
Thanks Aubree. 🤍🤍🤍

W2/D4 FULL BODY

That almost made me puke…. I love it!!!! 😃

W2/D5 CORE + CARDIO

W3/D1 ARMS

I can’t feel my legs!!!! 😵🔥🔥🔥

W3/D2 LEGS

W3/D3 BACK

W3/D4 FULL BODY

W3/D5 CORE + CARDIO

I love these work outs! Thanks 🤍🤍🤍

W4/D1 ARMS

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