Name: Playbook - Chrissy Zampino - 15 min EMOM (arm focus)
Uploaded: 2022-12-14T16:32:19.539Z
Duration: 15 min
Description: 15 min EMOM (arm focus)

15 min EMOM
Every minute on the minute 
(30s on/30s rest)
30s bicep curls
30s tricep kickback
30s hammer curls
30s tricep overhead extension 
30s push-ups

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

Dumbbell bicep curls

- 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
- Lower down with control

Dumbbell hammer curls

- 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

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

15 min EMOM (arm focus)

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