Name: Playbook - Chelsea Hofer - Strong Arms: Week 2 - Class 5
Uploaded: 2024-03-31T21:21:18.051Z
Duration: 15 min
Description: Strong Arms: Week 2 - Class 5

Upper body with a focus on chest and back! 

Grab your heavy weights 💪🏻

- Hinge at the hips and come down with a neutral spine
- Pull the db up engaging your lats 
- Keep your core tight focus on a slow controlled movement

Alternating Bent-Over Dumbbell Rows

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

Dumbbell Bent Over Reverse Flies

Circuit 1

EVERY MINUTE ON THE MINUTE:

Start the circuit at the top of every minute and then rest for the remainder of the minute. Continue for three minutes.

- Begin by lying supine mat with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell Bench Press

- Lying on your back, hold a pair of dumbbells directly above your sternum, palms facing each other
- Pull your shoulder blades together, and slightly stick out your chest. Raise both dumbbells to until arms are extended.
- Pause, and then bring the dumbbells back to the starting position.

Neutral Grip Chest Press

- Lay on your back with a dumbbell in each hand, pressed together 
- Lower the dumbbells toward midline
- Press the dumbbells back to the starting position

Dumbbell Close Grip Press

Circuit 2 - EMOM

Complete as many reps as possible within the 3 minutes with limited rest between exercises.

- 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)

- Start by standing tall, with feet staggered, and dumbbell in each hand
- Bring one hand up to midline while engaging your chest
- Pause and let your arm return back to the starting position, switch sides

Low to High Chest Flies

Circuit 3 AMRAP

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up

Wide Push-Up

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Tricep Push-Up

'- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

Diamond Push-Ups

Circuit 4

Strong Arms: Week 2 - Class 5

Ohoud

Nice quick arm working, definitely feeling strong!

Lindsey

Anna

Strong Arms - Day 1

Don’t let the 10 mins fool you - this really works your arms 😅

Cady

Sahel

Strong Arms - Day 2

Arms are like jello 😝💪🏻 Love it!

Amanda

Strong Arms - Day 3

Strong Arms - Day 4

Strong Arms - Day 6

Strong Arms - Day 7

Βαλεντινη Χουστη

Strong Arms - Day 8

I’m gonna feel this one tomorrow, but it’s so worth it!

Strong Arms: Week 2 - Class 5

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