Name: Playbook - Chelsea Hofer - Strong Arms - Day 1
Uploaded: 2024-03-31T21:21:18.023Z
Duration: 10 min
Description: Strong Arms - Day 1

Ohoud

Nice quick arm working, definitely feeling strong!

Lindsey

Anna

Great. My arms are like pudding now but feeling great!

Denise

- 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

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

Dumbbell Bicep Curls

- 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

- With hands elevated on a dumbbell bend at the elbows to come down
- Keep your core tight as you lower between dumbbells
- Extend your arms to push back up
- Complete desired reps then repeat on the opposite side

Dumbbell Push-Ups

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Dumbbell Hammer Curl

Circuit 1

As many rounds as possible! Complete your reps and continue into next exercise. Don’t stop until the our timer is up!

SA Dumbbell bicep curls

SA Dumbbell hammer curl

- 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

SA Dumbbell bent over row (double)

SA Dumbbell push-ups

Circuit 2 - AMRAP

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 - Day 1

Community

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