Name: Playbook - Brynley Joyner - W6/D3 Arms & abs
Uploaded: 2024-03-01T12:58:25.603Z
Duration: 45 min
Description: W6/D3 Arms & abs

Nicole

Brutal, def longer than 45 min. Took us 90 min

Natalie Yosipovitch

Cassie Speight

Curl the dumbbells, then press them straight over your head keeping your wrists facing your face!

Curl to reverse press

- Lay with your legs and arms extended, and a dumbbell in your hands!
- As you raise your legs, reach the dumbbell toward your toes and raise your upper body off the floor
- Slowly lower yourself back, bringing the dumbbell back behind your head, and try not to use momentum

Weighted V-ups

-perform a push-up and then a shoulder tap!

Modification: perform this on your knees!

Push-up to shoulder tap

-start in a plank position with one dumbbell
-throw the dumbbell on one side then pass it underneath your body to the opposite side! Repeat on that side!

12 per side

Plank row to slide under

Circuit 1

-perform three bent over rows
-Drop your hands with the dumbbells down to the floor
-jump out into a plank, then jump back to starting position!

3x bent over row burpee

-start laying flat on your back with a dumbbell in your hands
-crunch up and touch the dumbbell to one toe
-return to link position and repeat on the opposite side!

12 per side

Weighted jack knives

-raise both arms out in front of you in a 90° angle, holding the dumbbells!

-keep one in that position while you perform front raises on the other arm! Then switch and do the opposite side!

Modification: don’t use a dumbbell for the arm that is extended still!

12 per arm

Static hold single arm front raises

- From elbow plank position
- Walk your hands up to high plank
- Reverse movement back down to the elbows 
- Switching your lead hand each rep (up, up, down, down) 
- Maintain a tight core throughout the movement


12 per arm!

Plank walk - up & down

Circuit 2

-start an elbow plank, hold for three seconds
-transition to a right side plank for three seconds
-transition to a left side plank for three seconds

That is 1 rep!

Plank transitions (3 sec per side!)

-perform a hammer curl on the right side, than the left side! (Palms facing each other)

-then perform a regular bicep curl (both arms at the same time)

That is 1 rep!

Single hammer curl to regular curl

-start sitting on the floor, perform three tricep extensions, then keep the dumbbell extend it over your head as you lower your back down onto the floor slowly, and sit back up!

Tricep extension (3x) to overhead situp

-sit on your bum holding a dumbbell in front of your chest

-extend your legs out and drop your chest into a hollow body position, pressing the dumbbell out over your thighs

-crunch your knees into your chest, bringing the dumbbell in close to your chest as well!

In-out crunch presses

Circuit 3

W6/D3 Arms & abs

It feels so good😍 thanks for incorporating mental health in there two😍🥰

Leonie

Crista

I loved the journaling prompt this morning!

Katie Lee

Morning Journaling⚡️ (wk. 1)

Week 1 Challenge

Olivia

Kelsey

Chelsea

W1/D1 Full body

Luciana

Diana

W1/D2 Legs, Bum & Abs

Cece

W1/D4 Active rest day

alicia

Tough one!!! I’m 36 in ok shape and it took me 48 minutes just for 4 rounds. Sweaty!

W6/D3 Arms & abs

Community

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