Name: Playbook - Chelsea Hofer - Strong Arms - Day 12
Uploaded: 2024-03-31T21:21:18.088Z
Duration: 10 min
Description: Strong Arms - Day 12

Get ready to work your shoulders and biceps! Grab your dumbbells

EVERY MINUTE ON THE MINUTE

Complete your reps and any leftover time in the minute is your rest

- Hold a pair of dumbbells by your side and stand tall.
- Curl the dumbbells to your elbows are at 90 degrees and return to starting position
Perform 7 reps.
- Move your elbows to the 90 degrees pasition and curl the dumbbells to your shoulders. Return to the 90-degree position and perform 7 reps back and forth.
- Straighten your arms and perform 7 full range of motion reps.

Dumbbell 21s

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell Tricep Kickbacks

- 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 - EMOM

- Place your hands on the front edge of the chair just outside your hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back
- Extend your arms engaging your triceps

Chair Dips

- 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-Ups

Circuit 2

AS MAMY ROUNDS AS POSSIBLE

Complete the reps and alternate exercises as you keep working for the full three minutes. Take small breaks as needed

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion

Dumbbell Standing Shoulder Press

- Begin with dumbbell in each hand overhead
- Lower down to your shoulders, elbows forward of your body
- Dip torso by bending your knees and press dumbbells back up overhead

Dumbbell Push-Press

- Hold both dumbbells in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the dumbbells towards your chin
- Keeping them close to the body
- Pause at the top, elbows no higher than the shoulders
- Return back to starting position

Dumbbell Upright Row

Circuit 3 - AMRAP

Strong Arms - Day 12

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 - Day 12

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