Name: Playbook - Brynley Joyner - W1/D5 Upper body & Abs: DUMBBELL!
Uploaded: 2023-03-27T20:21:23.703Z
Duration: 45 min
Description: W1/D5 Upper body & Abs: DUMBBELL!

Virginia

Catherine

Is there any exercise i can do to replace the rower if i don't have one?

Laurine

Rachel

Samanta

Welcome to an abs and arms workout!! Today you’ll be using mainly super sets with bodyweight and dumbbells, so you can do this work out anywhere that you have a set of dumbbells!

If you wish to do a more advanced upper body workout, you can pull a gym equipment work out from any of my other programs!

- Begin with a dumbbell in both hands
- Curl one dumbbell towards your shoulder, then do the opposite arm!

12 per side, 24 total!

Alternating Dumbbell bicep curls

- Tip forward at the hips and hold a dumbbell in your hands, arms bent to 90 degrees
- Extend your arms back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Dumbbell tricep extensions

Arms superset

-elevate your feet onto a surface that makes your body plank into “flat table” (if you can’t find a service to elevate on, you can do them just in a regular plank position!)

-engage your core and try not to twist your hips as you move through this motion!

-tap one shoulder at a time! 15 per side, 30 total!

Plank elevated shoulder taps

This movement has many parts to it!

-start with dumbbells in hand, standing straight up! Perform a hammer curl to press! 

-then move through a squat to place the dumbbells on the floor, jump into a plank, and perform a mountain climber!

That is 1 rep!

go slow, engage your core, control the movements !

Burpee combo

Arms & abs superset

This is a complex exercise, so if you would rather break down the movements and separate them, you can modify to do that! You would perform regular push-ups for the desired amount of reps, and then you would perform bent over rows for the desired amount of reps!

If you’re doing the actual exercise:
-begin a plank position with dumbbells in hands, perform a push-up
-engage your core and perform a renegade row by rowing one dumbbell at a time into your hip bones

Push-up to renegade row

Alternating knee crunches

- Bring your knee towards your opposite elbow
- Repeat on the opposite side 
- Increase speed as you feel comfortable

15 per side, 30 total!

Cross body mountain climbers

Abs superset

-start an a plank position
-Pike your hips up, engage your core and reach back touching one hand to the opposite toe, come back to plank and repeat on the opposite side!

15 per side, 30 total!

Reach back toe touches

- Begin in a supine position with arms overhead and legs bent
- Bring one leg extended up 
- Lift your shoulders off the ground and reach the opposite hand to the opposite toe
- Roll back down and repeat on other side!

15 per side, 30 total

Jack knife crunch

Abs superset 2

If you are working out at home, I don’t have access to a rower, you can use any type of cardio for this finisher! If you don’t have cardio equipment, I would suggest doing the same amount of time and intervals with sprints outside!

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Rower (Erg)

W1/D5 Upper body & Abs: DUMBBELL!

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Paige

Kelcie

Shoulders & Triceps (Dumbbell only)

a killer workout fo sure, must try🔥🔥

Kayla

Jess

Kyrsten

Biceps & Back Burn

Scarlett

LOVE this one! One of my fav upper body workouts

Pull Day: Back & Bi’s

Martina

Audri Collier

So good! Love how simple the exercises are. My abs are burning! My husband did this workout with me too and he loved it so much he wants to do another one!

W1/D5 Upper body & Abs: DUMBBELL!

Community

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