Name: Playbook - Brynley Joyner - W3/D2 Arms & Abs
Uploaded: 2024-03-01T12:58:25.460Z
Duration: 50 min
Description: W3/D2 Arms & Abs

Gisele Rigo

Madilyn

Molly Fortner

Carol

Paula

Grace

Naomi

THE BEST WORKOUT IVE EVER DONE!!! Loved this so so much!!💪💪💪💪!!!

Maggie Roberts

Anais du Preez

Kalli

Nicole

Jordyn

Dumbbell shoulder press

- Tip forward at the hips and hold dumbbells in each hand arms bent to 90 degrees
- Extend your arms back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Dumbbell tricep extensions (double)

Twisting situps

Triset 1

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- Holding a dumbbell in each hand 
- Curl one dumbbell up and across the front of your body toward the opposite shoulder 
- Lower with control then repeat on the opposite side

Dumbbell across body curls

Inchworm walk out to Mountain climber

Triset 2

- Lying on the bench or floor with knees bent 
- Lower weights to your chest 
- Press dumbbells back up over your chest

Dumbbell chest press

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

Dumbbell skull crushers

- 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 per side 30 total

Mountain climbers

Triset 3

- 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)

**regular or on knees!


Try to do as many as you can regular and then complete the rest of them on your knees!

Pushups

Single leg in-out crunches

Triset 4

Side planks

W3/D2 Arms & Abs

#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

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!

Jessica

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!❤️

W1/D7: REST!

Morning Mindset 📖⚡️ (wk. 2)

Hello! First off love,love, love your program! I’m just coming back from a weekend of being sick and I was wondering if you have any modifications for your exercises? So that if people are not at 100%, or just want to take it slow they can still do the workout just at a different level. Anyway thank you again!!

Ella

Holy guacamole that ab circuit at the end was killer!!!🥵🔥

Riley

W2/D1 Lower body

Lindsey

W2/D2: Upper Body (Arms & Abs)

Your videos are inspiring me to take the workouts outside!  Love it!

Scarlett

W2/D3: Full body

W2/D4: ACTIVE REST

had to modify some of the RDLs cause it hurts my back! otherwise rly sweaty, took my over an hour

Destine

W2/D5: Lower Body (Glutes & Hamstrings)

W2/D7: REST!

Morning Mindset 📖⚡️ (wk. 3)

3 rounds of each instead of four, but it was still a great workout!!!

Sophie

W3/D1 Lower Body

WOW!!! THAT WAS THE BEST EXERCISE I HAVE DONE IN A WHILE!!!!! Brynley!! You killed this one! Thank you girl🤍😋

Ripley

W3/D3 Full body - no equipment

W3/D4: ACTIVE REST

I couldn’t do all 5 rounds, but still a great sweat!

Killer workout! Did not think that I’ll be able to do all the sets, but I did 💪

Liza

W3/D5 Legs & core

W3/D6 TRY A NEW CLASS!

W3/D7: REST!

Morning Mindset 📖⚡️ (wk. 4)

Probably my favorite lower body workout but

Cece

W4/D1 Lower body

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

Desi

W4/D2 Arms & Abs

My back has been bothering me (it’s out of alignment), but other than that killer workout🔥🔥

W4/D3 Full body

W4/D4: ACTIVE REST

Rosi

W4/D5 Legs & glutes

W4/D6 TRY A NEW CLASS!

W4/D7: REST!

Morning Mindset 📖⚡️ (wk. 5)

That was so brutal!! But so fun too!!🔥🔥

Loved the legs sesh! I was dead at the abs rounds so didn’t manage to do them all but my core is getting stronger week by week 👊🏻

W3/D2 Arms & Abs

Community

More workouts from Brynley Joyner