Name: Playbook - Brynley Joyner - W7/D3 Arms & abs
Uploaded: 2024-03-01T12:58:25.665Z
Duration: 40 min
Description: W7/D3 Arms & abs

Nicole

Maggie Roberts

Louise

-perform a push-up, then raise both hands one at a time in front of you

Modification: do these on your knees!

Pushup to front raise

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
-come back down to starting position, and then curl the dumbbells regularly

That is 1 rep!

Dumbbell hammer curl to regular curl

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

Dumbbell overhead sit up

-start with both hands full and extended above your head
-keep one arm extended while you press the other arm up and down!
- Reach full extension and come down with a controlled motion 
- Keep core engaged

12 per side

Single arm dumbbell shoulder press

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

Dumbbell BO row to tricep kickbacks

-start in a push-up position, squeeze your core, and hold that plank
-slide a dumbbell from one side underneath you to the other side

20 per side!

Plank slide unders

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

10 per side

Dumbbell russian twist

Circuit 1

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared
-then jump into a semi squat and hammer curl the dumbbells to your shoulders before returning to plank position

Dumbbell renegade row to squat hammer curl

Weighted Knee crunches

- 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)

Hold the dumbbell in your hands and extend it all the way behind your back

Bring 1 foot up, at the same time you bring the dumbbell up to touch your toe above you, come back down and repeat on the opposite side

10 per leg

Weighted jacks knives

-engage your core
-lift the dumbbells up into a L, or 90° angle shape
-One arm should be straight in front, and one arm straight to the side!

10 per side

L raises

- Bring your knee toward your opposite elbow
- Repeat on the opposite side
- Rotate your hips through the movement
15 per side

Diagonal mountain climbers

Circuit 2

W7/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!

Brittney

W1/D6 Cardio HIIT

W1/D7 Rest Day

Morning Journaling⚡️ (wk. 2)

Sara

Week 2 Challenge

Wow that was a great sweat! It was a hard finish but I’m feeling so strong!

Gabi

Morgan

W2/D1 Full body

Smaranda

W2/D2 Lower Body

had to do a quick at home workout bc the gym was closed and this was AMAZING

Kailyn

W2/D3: Biceps, Back & Abs

Alejandra

W2/D4 Active rest day

Avery

Soooo good! Loved the change in format :)

W2/D5 Full Body

Natalie Yosipovitch

Cassie Speight

Marissa

W2/D6 Cardio HIIT

W2/D7 Rest Day

Week 3 Challenge

Morning Journaling⚡️ (wk. 3)

Great program. My lower back was a little tetchy and I couldn’t quite complete the last triset but still managed a great workout. Thank you

Mandy

Wow.. first day back at it and you always KILL me 😅🥵

Alexandra

W3/D1 Full body

W3/D2 Lower body

Will be feeling this in the morning!!!🔥🔥🔥!!!

Killer upper body pump sesh!!! Definitely gonna feel this tomorrow 😁🫶🏽

W3/D3 Arms & core

W3/D4 Active rest day

The time is really misleading! I don’t know how anybody could finish the first circuit in 15 mins… it def takes longer. Sweaty tho!

W3/D5 Total body

W3/D6 Cardio HIIT 🔥

W3/D7 Rest Day

Week 4 Challenge

Morning Journaling⚡️ (wk. 4)

soooo good and soooo sweaty! i almost stopped after the first circuit, but i pushed myself to finish the second! :))

Chiara

So so good but shorter workouts would be very appreciated!

W4/D1 Full body

Took me longer for 30 min (like always) and sweating bullets (as always!)

I love it so much. It was the first time I truly love being on the treadmill🥰☀️

Sindia

W4/D2 Lower Body Quickie circuit

Josefina

Marin Coldsmith

W4/D3 Shoulders & Triceps

W4/D4 Active rest day

Took me 1 hr and 25 min, always takes me longer than what it’s supposed to! Killer!

W4/D5 Full Body / 55 min.

Awesome workout!! Felt strong and determined until the very last move!

Did this one on the road! Perfect hotel room workout!

W4/D6 Bodyweight cardio HIIT

W4/D7 Rest Day

Week 5 Challenge

Morning Journaling⚡️ (wk. 5)

Split in half over two days because of the amount of time I had, took me over an hour and a half cumulatively!

W5/D1 Full body

Only had time to do half but my arms are burning!!🔥🔥

Arms feel like jello! Took me just over an hour

W5/D3 Upper body & core

W5/D4 Active rest day

Kaila

Couldn’t complete every round due to minimum time but a killer nonetheless!!

W5/D5 Full body

Therese

Emma

W5/D6 Cardio HIIT Burn

Morning Journaling⚡️ (wk. 6)

i’m sweatinggg!! such a good way to start the week!!

My favorite workout on this whole program 💃🏻

W6/D1: Full body

so hard but so awesome!! i loved it 🥰🥰

It was super challenging but ladder workouts feel super repetitive for me! Took me an hour 20 minutes with the proper break times

W6/D2 Lower body

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

W6/D3 Arms & abs

Had a lovely long walk outside and then did a 3k run on the treadmill💃🏻🫶🏽

You’re passion for exercise and mental health are so inspiring. Thank you 😊

Marisa

W6/D4 Active rest day

Had been off this week when working out, but feeling back and better than ever!!

W7/D3 Arms & abs

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