Name: Playbook - Chelsea Hofer - Strong Arms - Day 14
Uploaded: 2024-03-31T21:21:18.102Z
Duration: 10 min
Description: Strong Arms - Day 14

Focus on triceps and biceps today! Grab your weights!

- 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

- 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

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell Overhead Tricep Extension

Circuit 1

AS MANY ROUNDS AS POSSIBLE 

Complete the reps at your own pace switching exercises/sides once completed. Don’t stop for the full three minutes

- Begin with a dumbbell in both hands with a reverse grip (palms facing you)
- Curl the dumbbells up toward your shoulders engaging your biceps 
- Slowly lower down until arms are extended

Dumbbell Reverse Grip Bicep Curl

- hold dumbbell in each hand
- bend right elbow to 90° bend creating iso hood
- curl left dumbbell to chest for reps or time
- switch sides

Offset Bicep Curl w/ ISO Hold

Circuit 2 - AMRAP

'- 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 Pus-Ups

- 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

Finisher

Strong Arms - Day 14

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 14

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