Name: Playbook - Aubri & Liv - 1/26: SHOULDERS + ABS
Uploaded: 2024-01-28T20:47:35.179Z
Duration: 50 min
Description: 1/26: SHOULDERS + ABS

Alison

I look forward to this day! Shoulders & abs is one of my FAVORITE working combos.

Complete as many rounds as possible in 8 minutes:

We recommend warming up before your workout & activating the muscles we are about to work! These movements get your blood flowing & prepare you for your workout.

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth four times 
- Drop into a push up then repeat

(4) Mountain climbers + Push up

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees, while doing so Raise dumbbells to your side
- Step forward back to the initial position 
- Work both sides
* 10 reps each side

Reverse lunge w/ Lateral raise

- Start with dumbbells in each hand
- With chest lifted and core engaged bend at the waist
- Drive your hips forward propelling dumbbells forward and up
- Stopping just in front of the shoulders 
- Allow dumbbells to swing down and back between the legs
- Moving immediately into the next rep

Dumbbell Swing

- Perform a shoulder press with two dumbbells in each hand 
- Hold arms in extended shoulder press above head
- Engage Core
- Alternating between legs, slow & controlled lift one leg up to a 90° then lower back down
- Repeat on other leg 
* 10 reps each side

Marches

Activation

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

2 exercises. 3 rounds.

DUMBBELL SEATED ARNOLD PRESS - complete 3 sets with the top weight. Your goal is to lift heavier over the next couple of weeks. Focus on breathing here.

- Hold the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist until your palm is facing the opposite direction
- Lower with a slow and controlled movement

Dumbbell Seated Arnold Press

1. Start in a bear plank position by getting on all fours with your knees slightly lifted off the ground and your hands directly under your shoulders.
2. Engage your core and keep your back flat, forming a straight line from your head to your heels.
3. Lift your right hand off the ground and tap your left shoulder, while keeping your hips and shoulders stable.
4. Place your right hand back on the ground and repeat the movement with your left hand tapping your right shoulder.
5. Continue alternating shoulder taps for the desired number of repetitions or time.
*10 each side

Bear Plank Shoulder Taps

SUPERSET 1

- Raise your arm keeping a 90° bend at the elbow 
- Raise until you reach shoulder height 
- Lower with a slow controlled motion

Dumbbell bent lateral raises

- Hold both dumbbells in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the dumbbells towards your chin
- Keeping them close to the body
- Push dumbbells up above head, performing a press
- Return back to starting position

Dumbbell upright row + press

SUPERSET 2

Use the same weight for all exercises, go straight from one exercise to the next.

- Start with arms straight out to one side of your body
- Raise your shoulders off the floor
- Reach towards your heel engaging your obliques 
- Repeat on the opposite side
* 10 reps each side

Straight arm crunches

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell front raises

- Holding your legs extended up
- Hold a dumbbell in your hands 
- Sit up and reach for your toes with the dumbbell

Weighted toe touches

CIRCUIT

Burnouts are done at the end of a workout. They target the same muscle group. These sets are usually done with a lighter weight in an effort to perform a high amount of reps, often to failure, or to recommended time.

- Lay on the floor with your legs straight and your arms stretched out with a plate in hands behind your head.
- Engage your core by squeezing your abdominals to lift your arms over your head and towards your legs. 
- Simultaneously lift your legs off the ground slightly and bring them towards your chest, bending your knees.
- Your torso should be in a tucked position.
- Pass the weight from your hands to your tucked knees before extending your legs and arms back out to the starting position.
- Repeat for repetitions.

Suitcase Crunch

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

* 15 reps per side

Bicycle Crunches

- Raise your arms and legs
- Keep your core engaged 
- Focus on breathing
- Pump arms at your side

Boat hold

- Bring your elbows down to the ground 
- Keep your core engaged
- Try not to move your hips back and forth 
- Extend one arm then the other

Commandos

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated
* 30 reps per side

Flutter kicks

- On the ground, with your legs and chest lifted
- Continuously tuck one knee and the opposite elbow 
- Repeating back and forth for time or reps

1/26: SHOULDERS + ABS

Community

More workouts from Aubri & Liv