Name: Playbook - Warrior Fit - Abs and Biceps
Uploaded: 2023-03-18T22:09:04.141Z
Duration: 20 min
Description: Abs and Biceps

- Bend your legs and place feet firmly on the ground to stabilize your lower body
- Curl your upper body all the way up toward your knees
- Lower yourself back down with control

Ab Mat Sit-ups

30 seconds on, 30 seconds off. 60 second sets.

- Hold the bar with an underhand grip
- Engage your biceps as you curl the bar towards your shoulders
- Lower the bar slowly and controlled

EZ Bar Curls

20 seconds on, 40 seconds off. 60 second sets.

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging Leg Raises

10 Reps for each arm. 30-second rest after.

- Holding a dumbbell in each hand with an underhand grip
- Alternately curl each dumbbell up, engaging your biceps
- At the top rotate your wrists
- Lowering the dumbbell with your palm facing the ground
- Focus on a slow controlled movement

Abs and Biceps

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