Name: Playbook - Aubri & Liv - W3/D3 SHOULDERS + ABS
Uploaded: 2024-04-01T02:51:44.949Z
Duration: 50 min
Description: W3/D3 SHOULDERS + ABS

Amanda

kinsey

YOU ARE BECOMING THE BEST VERSION OF YOURSELF

4 exercises. 5 minutes. No rest. Repeat circuit as many times as possible in the 5 minutes. This is an activation. Here we are focusing on “waking up” the muscles we are about to work. We are focusing on getting the blood flowing to prepare the muscles for weightlifting.

- Bringing you knees up to your chest take four steps forward then four backwards 
- Repeat

Traveling High knees

- Bend forward at your waist, maintaining a flat back
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Dumbbell bent-over reverse fly

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion

Dumbbell standing shoulder press

- 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

Activation + Warm Up

- Sit on the bench with your back straight and legs extended 
- Press both dumbbells overhead
- Bring one db down 
- As you push up bring the opposite side down
- Keep your core engaged throughout the movement
* 10 reps each side

Alternating seated shoulder press

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you reach through and pull dumbbell from other side

*10 each side

Plank Dumbbell Drag

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Extend arms and dumbbells overhead
- Bend Elbows and bring dumbbells back towards your shoulders
- Slowly lower down until arms are extended

Curl to Press

SUPERSET 1

- 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

- Pull the cable towards your face with elbows flared outward

Banded Face pulls

SUPERSET 2

- 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

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

Flutter kicks

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable
*15 reps each side

Mountain Climbers

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.

- 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

- Starting in a squatting position 
- Place your hands on the mat between your
feet, ensuring that your spine remains in a neutral position. 
- Jump both of your feet backwards so that
your legs are completely extended behind you,
resting on the balls of your feet. 
- Your body should be in one straight line from your head to your heels.
- Jump both of your feet forwards in between
your hands, ensuring that your feet are wider than your shoulders and that your feet are pointed out slightly. 
- Release your hands from the mat and
elevate your torso slightly to return to the starting position.
- Repeat for the specified number

Sprawls

BURNOUT (optional)

W3/D3 SHOULDERS + ABS

Ashley

Organized app, easy to follow workouts, felt the BURN

Lindsey

W1/D1 LEGS

Rachel

Joely

this hurt. got half way thinking “oh i got this, it’s easy” then the rest killed me! feeling so strong now though!

Cloey

W1/D2 CHEST + TRICEPS

Coleson Bunting

Avery

kassi

W1/D3 SHOULDERS + ABS

Sadie

W1/D4 LEGS

Karlye

DanielaEscobar

I feel like the at home workouts could be more at home friendly! Not everyone has access to equipment that is resistance band compatible, or other equipment of sorts.

W1/D5 BACK + BICEPS

Marianna

Emily

W1/D6 FULL BODY

DIlraj

aleena

After the full body and this over the past days… I’m dead

Gracie

W2/D1 LEGS

Audri

W2/D2 CHEST + TRICEP

Paige

Maggie Roberts

W2/D3 SHOULDERS + ABS

Jessica

Meant to touch 5 stars!!! This workout was a killer!!🔥🔥🔥!!!

W2/D4 LEGS

This was more repetitive than usual...and Indont have gym equipment so a few moves were harder to mimic with dumbbells

W3/D3 SHOULDERS + ABS

Community

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