Name: Playbook - Chandler Nicoll - D9: 12 Days of Fitmas Day 9🎄
Uploaded: 2023-07-19T23:59:45.132Z
Duration: 60 min
Description: D9: 12 Days of Fitmas Day 9🎄

Robyn

THOSE POP JACKS WERE DEADLY 💀 💀🔥

Lydia Skillern

Back to lifting my normal weight 💪 😅 😌

Ruby

WEEK 4 Day 9: Back & Biceps Focused💪🏽 

Today all you’ll need is a set of dumbbells but again if you are at home and only have bands/household items that is OKAY! Use those instead. Making that change won’t ruin your progress over the next 4 weeks!

Remember to move through the exercises with intention. Make your muscle connection and don’t speed through

Don’t forget to get your cardio in at the end! If you’re at home head outside for a walk if needed

Bridge Pullover

Feet hip width apart 
Hinge at hips bringing chest parallel to the ground 
Head down 
Drive elbows towards your hips 
Squeezing shoulder blades together

Dumbbell Low Rows

Hinge at your hips chest parallel to the ground 
Soft elbows
Drive dumbbells back & squeeze shoulder blades together

Reverse Flys

Superset

Make sure to do both arms
Drive elbow to hips 
Keeping arm close to your body 
Squeeze shoulder blades 
Slow on the return

Bench SA Low Row

Hammer to Curl Rotation

Complete as many rounds as possible in the time given. Little to no rest! Remember to go at your own pace. Comment and let us know how many rounds you did💪🏽🔥

Two dumbbells facing away from your body 
Bring one knee to a 90 degree angle level with hip 
Curl weights up to biceps 
Squeeze core the entire time

Balance Bicep Curls

Start in squat position 
Hands come to the ground & throw feet into plank position 
Drive knees to chest 4 times 
Then hop feet back into squat position 
Don’t stand back up
Repeat

Pop Jack to Running Man

HOLIDAZE BURNOUT🎄

CARDIO

D9: 12 Days of Fitmas Day 9🎄

Follow Along Lower Body Warm Up

Megan

I’m going to be sore tomorrow for sure 🤣

Jeili

Great workout to prep for the next challenge! Hard but not too hard

Rayanna

Core Challenge Day 1

Core Challenge Day 2

Slowly trying to get back to it, this was nice. It was hard but good

D9: 12 Days of Fitmas Day 9🎄

Community

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