Name: Playbook - Chelsea Hofer - Strong Arms - Day 11
Uploaded: 2024-03-31T21:21:18.082Z
Duration: 10 min
Description: Strong Arms - Day 11

Chest and back strength! Grab a chair or bench along with your dumbbells.

EVERY MINUTE ON THE MINUTE:

Complete set reps for each exercise and remaining time of the minute is your rest.

- 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)

- Begin by lying supine on mat with dumbbells above your chest, ppm facing each other
- Lower dumbbells to chest level, elbows hug sides
- Press dumbbells back up over your chest

Neutral Grip Dumbbell Bench Press

- 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

- 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

'- 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

- Grab dumbbells and hold about shoulder width apart
- Stand straight up with your feet about shoulder width apart as well.
- Let your arms hand with the weight and then bend over at the waist until the barbell or dumbbells reaches your knees.
- Now pull the barbell or dumbbells up to your stomach with your arms.
- Lower your arms back down and then stand back up.

RDL Row

- 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

- 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

12 reps right | 12 reps left

Alternating Bent-Over Dumbbell Rows

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell Skull Crushers

Circuit 1 - EMOM

Strong Arms - Day 11

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

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Βαλεντινη Χουστη

Strong Arms - Day 8

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

Strong Arms - Day 11

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