Name: Playbook - Brynley Joyner - W4/D2 Arms & Abs
Uploaded: 2024-03-01T12:58:25.635Z
Duration: 45 min
Description: W4/D2 Arms & Abs

HOLY WORKOUT!! 💪🏼✨ This was amazing and definitely makes you break a sweat!

Jessica

Desi

Danyel Meahan

A good burn! Felt this one especially in the shoulders!

Chloe

Naomi

Amazing!! Short and exactly what I needed today!!

Cierra Mae

Mariah Stys

Maggie Roberts

Tatiana Tobolka

Alejandra

Faith

Cassie Speight

The shoulder tap to front arm raise is a killer!

Nicole

Marissa

jemma

Those shoulder taps to front raises were lowkey killer

Rali

Felt great! My muscles are happy. Feeling stronger and happier (:

Christina

mikayla

Catherine

Frankie

A great workout! Got my heart rate up so good

Sara

Still getting used to doing the at home workouts, but I can’t feel my arms so I think that’s a good sign!

Kalli

Leah

Kelsi Blucker

Marylen

Welcome to your at home arms and abs workout, this was such a good one!🤘🏽

The format is two circuits, both having arms and abs exercise!

Complete all rounds of circuit 1 before starting Circuit 2

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

Hold both dumbbells out in front of you in a 90° angle with your palms facing in

Curl one up into a hammer curl while leaving the other in a static hold and alternate back-and-forth

10 per side 20 total

Static hold hammer curls

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (double)

Start standing straight up and engage your core as you walk your hands out into a plank and perform a mountain climber and walk yourself back up that is one rep!

Inchworm to mountain climber

- Begin by lying supine with arms extended straight up
- Sit up while keeping DB overhead

Dumbbell overhead sit up

Circuit 1

- Hold the dumbbells in front of you with palms facing toward you 
- Keep a slight bend at the elbow
- Raise the dumbbells forward and up to shoulder height 
- Move your arms out to your sides forming a 
- Lower the dumbbells with control
- Reverse the combination back to starting position

10 per arm 20 total

Dumbbell front/lateral raise combo

Start with one dumbbell in front of your chest push it straight up and then bend your elbows to a tricep extension position perform the tricep extension and then bring it back over your head to the starting position! 
That is one rep!

Overhead press to tricep extension

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate dumbbell from side to side

15 per side 30 total

Dumbbell russian twist

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

12 per arm

Dumbbell tricep kickbacks

Start in a plank position and tap each shoulder then front raise on each arm, that is one rep!

Shoulder tap to front raise

Circuit 2

W4/D2 Arms & Abs

Molly Fortner

#1 START HERE!

Recipes🥑🔥

Morning Mindset 📖⚡️ (wk. 1)

Emily Myers

Annie Holsomback

That was a tough workout! When I finished, I was thanking Jesus 🙏😘

Sarah Ann

W1/D1: Lower body

camryn

Great upper body. At the end I made my own ab workouts. My shoulders and arms were tapped out ❤️

idk how a any one completes these in 55mins 🥵 good workout tho!

Rylee

W1/D2: Upper Body (chest & back)

Good, but I had a huge headache today so took me longer than normal :/

Caroline E

Avery

Hailey

W1/D3: Full body

W1/D4: ACTIVE REST

I did 3 sets instead of 4 because I was dragging today.🤣

Kristie

✨OBSESSED✨ WITH THIS WORKOUT!! So sweaty 💪🏼 finished in 30 minutes!

W1/D5 Lower Body

W1/D6 TRY A NEW CLASS!

I love that there are days on your programs reserved for rest and walks outside to recover!❤️

W4/D2 Arms & Abs

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