Name: Playbook - Chelsea Hofer - Strong Arms: Week 4 - Day 13
Uploaded: 2024-03-31T21:21:18.096Z
Duration: 15 min
Description: Strong Arms: Week 4 - Day 13

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell Bicep Curls

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell Lateral Raises

Circuit 1

- Begin by pulling dumbbell up to your shoulder
- Press up using your legs for power
- Switch hands between each rep by bringing dumbbell to the ground

Dumbbell Clean and Press (alternating)

- 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 2

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

- Hold the dumbbells in front of you with palms facing toward sides, neutral grip
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell Forward Raises

Circuit 3

Strong Arms: Week 4 - Day 13

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: Week 2 - Class 5

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 4 - Day 13

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