Name: Playbook - Body By KB - W1/D3 Arms & Abs
Uploaded: 2023-06-25T20:44:09.545Z
Duration: 40 min
Description: W1/D3 Arms & Abs

Alina

That was great! On vacation right now but was able to do all exercises using the hotel’s fitness center!

Melanie

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

Hammer Curl

- Begin with bar underhand grip in your hand
- Curl bar up towards your shoulders
- Lower down until arm is extended
*repeat on other side

Single Arm Cable Bicep Curl

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down with an underhand grip until your elbows are straight
- Bend the elbows to return to the starting position

Cable Tricep Pushdown (straightbar & underhand grip)

Leg Raises

Oblique Twists

Do each exercise back to back, then rest 60 seconds between rounds. Repeat 3x

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank

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

High Plank Shoulder Taps

- Start in a side plank position 
- Keeping your core engaged bring your arm underneath your body
- Extend your arm above you
* Work both sides - each for 15 seconds

Side Plank Rotation

Plank Circuit

W1/D3 Arms & Abs

Didn’t make it to the gym today but so glad I was able to do all the exercises with the dumbbells and bench I have at home. Instead of the rounded back hyperextension, I did a bench reverse hyperextension.

W1/D3 Arms & Abs

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