Name: Playbook - Chelsea Hofer - Strong Arms - Day 7
Uploaded: 2024-03-31T21:21:18.061Z
Duration: 10 min
Description: Strong Arms - Day 7

Cady

One circuit three times though! Triceps and biceps 💪🏻

'- 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

- Place the back of your arm on your inner thigh
- Arm starts extended holding the dumbbell off the floor
- Slowly curl the weight up, pause at the top squeezing your bicep
- Slowly lower weight back to the starting position
- Complete desired reps then repeat on the opposite side

Dumbbell Concentration Curl

- 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

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

Dumbbell Hammer Curl

- Curl the dumbbells up 
- Rotate your wrists at the top 
- Lower the weights with your palms facing the ground
- Focus on a slow controlled movement

Zottman Curl

- 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

Circuit 1

Strong Arms - Day 7

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 😅

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

Βαλεντινη Χουστη

Strong Arms - Day 8

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

Strong Arms - Day 7

Community

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