Name: Playbook - Chelsea Heiser - EMOM Sexy Arms in 30 (Home/Gym)
Uploaded: 2022-12-19T03:34:34.270Z
Duration: 30 min
Description: EMOM Sexy Arms in 30 (Home/Gym)

EMOM: Every Minute On the Minute 

Use the timer available within the app for each exercise. You will have 1 minute to complete the desired number of reps for each exercise. Once you have completed the required number of reps. The remaining time left within the minute is your rest time before moving on to the next exercise. You will then start the 1 minute timer for the next exercise, complete the desired number of reps, and rest for the remaining time within the minute once all reps are complete. Repeat this for each exercise. At the end of the full circuit, you will rest for 1 full minute. Repeat 2 more times for a total of 3 rounds.

Number of reps will be written in the description. Use the 1 minute timer for each exercise. Once you have completed the listed number of reps for each exercise, use the remainder of the minute as your rest. As soon as 1 minute is up, you will proceed with the next exercise.

**12 reps

- Start in a seated position on a slightly inclined bench (about 15-20 degrees) with arms fully extended by your sides and palms facing out
- Curl DBs up towards the shoulders 
- Externally rotate DBs and press overhead

Seated DB Bicep Curl + Arnold Press (slight incline)

**10 reps (front + lateral combo= 1 rep / and vice versa)


- Hold the dumbbells in front of you with palms facing toward you 
- Keep a slight bend at the elbow
- Raise the dumbbells forward and up to shoulder height 
- Move your arms out to your sides forming a “T”
- Lower the dumbbells with control
- Reverse the combination back to starting position (lift DB out to the side to form a “T” then move your arms so they are straight out in front of you and slowly lower to starting position)

Alternating Dumbbell front/lateral raise combo

**15 reps

- Place your hands on the front edge of the bench/chair/box just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Position legs out in front of you (the farther out you place your legs, the more challenging)
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

**12 reps

- Begin lying on an incline bench with arms extended and palms facing each other
- Lower the dumbbells to your sides opening your chest
- Bring the dumbbells back together squeezing your chest

Dumbbell incline chest fly

**10 reps (R/L row + pushup= 1 rep)

- Begin in push up position with dumbbell in each hand
- Lower body down to the ground
- Press back up and row one dumbbell 
- Lower down again and row with the opposite side

Dumbbell push up + renegade row

**12 reps

- Support yourself using your opposite arm
- Holding dumbbell in the other hand, start with palms facing toward you
- Begin rotating the palm and dumbbell to neutral position (palm facing in) as you row the  dumbbell to your hip while retracting your shoulder back
- Reverse the movement slowly and repeat

Dumbbell rotating single arm row (R)

Dumbbell rotating single arm row (L)

**15 reps (R/L shoulder tap + R/L front raise = 1 rep)

 -Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeat on the opposite side
- Now take the other hand and raise straight out in front of you
- Repeat on the opposite side
- Minimize rotation, keep a locked and engaged core

EMOM Sexy Arms in 30 (Home/Gym)

More workouts from Chelsea Heiser