ramiro 

- 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
- Do all reps on one arm before switching

Concentration curl

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Rotate grip each time you bring the dumbbells to 90°

DB hammer curl/traditional curl

- Begin in a push up position with arms extended further
- Bend elbows so that your forearms touch the ground
- Press into your hands to rise back up

Bodyweight tricep extensions

- Hinge forward keeping a bend at your knee
- Holding a single dumbbell in hand and arm bent to 90 degrees at your sides
- Extend your arm engaging your tricep
- Lower back to starting position

Dumbbell tricep kickback (single arm)

- Place your arms extended by your sides or tucked under your hips  
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground
- Slowly control on the way back down 
-Tuck knees into chest

Reverse crunches to knee tuck

- Engage core in V sit 
- Keep arms behind your head or tucked under your hips for stability 
- Drive your knees into your chest
- Control them back to straight leg
- Then drive each opposite knee to chest while tapping your heel

Week 4 (Day 3) Arms/core

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