Name: Playbook - Dana Linn Bailey - W2/D5 ARMS/ABS
Uploaded: 2024-01-07T22:36:10.300Z
Duration: 45 min
Description: W2/D5 ARMS/ABS

Arms are burning, abs are feeling the pain! Awesome workout 💪

Amanda

Arms and abs are on 🔥... Great workout💪🏻

Susan Specht

Sara

Michelle

Gladys91!

Nikki

Joanne Arnold

Erica

May need to substitute DB overhead tricep extension because too big of a DB limits ROM.

Jason Rakes

Sami

First workout all all the way through I went to Hotworx did a 15min row to warm up

Katie Campbell

Jon Night

Adoyli

The stomach muscles was on 🔥at the end 🥵🌸
Loved it!

Salla Sauramo

Ich bin immer wieder begeistert von diesem Training. 
Muskelkater garantiert! Weiter so😁

Iven

Emily

Holly

Jill

Sean

Brittany Orton

Bobbie Maxwell

Chas

Tracey

Who knew 30 secs could last could be so looonnnnggg!?!

Taylor Smith

Beverly

Awesome!!!! Love the limited equipment workouts.  Killer when I can’t get to the gym due to time constraints w family

Samantha

Kaddington

Karlee

🥵🥵🥵🥵🥵👍🏻👍🏻👍🏻🦷

Katie

Sandy

I have lost so much ab strength that this was the perfect work out. It was challenging yet not gonna give me rhabdo lol

Sagan

I think I died. In the best way possible.

Margo

Lauren

Ashleigh

Jade

Sarah

Angela

Beats any programming I’ve  ever done and I’ve done many! Arms are shaking haha thank you😉

Agnes Machaj

Jose

Great workout as usual although I had no pull up bar

Joycelyn BENJAMIN

Matthew Stoll

Leilani

Amanda Jordan

Day 5: ARM/ABS

1. SS:
- Alternating Cross Body Curl 4 x 10-12 (each arm)
- Lying Single Arm Cross Body Extension 4 x 10-12 (each arm)

2. SS: 
- Seated Single DB Overhead Extension 4 x 8-10
- Seated 1 1/2 rep DB Curls 4 x 8-10

3. SS: 
- Close Grip Push-Up 4 x 10-12
- Underhand Pull-Up 4 x 10-12

4. SS:
- Single Arm DB Preacher Curl 4 x 8-10 (each arm)
- Lying Tricep Skull Crusher 4 x 10-12

5. ABS : 3 rounds
- 12 Froggers
- 24 Heel Touches (12 to each side - 24 total) 
- 30 sec Hollow Body Hold
- 12 Hollow Body Knee Tuck

NOTE: Cross Body Curl, Dumbbell comes across body to opposite shoulder. 

For the cross body extension, starting position should be slightly across your body so that when you extend up your arm is not straight up and down because you will lose all tension in your triceps. Video shows standing cable but you will do this lying down with a DB.

- Holding a dumbbell in each hand 
- Curl one dumbbell up and across the front of your body toward the opposite shoulder 
- Lower with control then repeat on the opposite side

DB cross body curls

- Holding the cable in front of you with your elbow bent to 90 degrees
- Extend your elbow engaging your tricep, pulling the cable across your body
- Bend at the elbow to return to starting position 
- Complete desired reps then repeat on the opposite side

Cable single arm crossbody tricep extension

Superset

NOTE: For the 1.5 rep curls, go up for a full rep, come all the way down, come up half way, back down = 1 rep

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

DB overhead tricep extension (seated)

- From an incline position 
- Keep elbows pointed to the floor
- Curl dumbbells up towards your shoulders 
- Lower them half way down, lift them back up to the top
- Lower slowly back to starting position

DB 1 1/2 incline wide curls

NOTE: on push-up keep elbows close to your body, don't let them go wide.

- From a high plank position, hands under shoulders 
- Bend at the elbows lowering 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

Close grip push-up

- Hold the bar with your palms facing you
- Pull your body up engaging your back
- Come up until your chin clears the bar
- Lower your body with a controlled movement

Underhand grip pull-up

NOTE: Angle arms back at the start of the skull cruisers so that your arms and weights are not stacked on top of each other because you will lose tension.

- Start with dumbbell in one hand and your arm extended over an incline bench
- Curl the dumbbell up toward your shoulder
- Lower the dumbbell until your arm is almost fully extended
- Complete desired reps then repeat on the opposite side

DB preacher curl

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

DB skull crushers

- Start in a high plank position 
- Jump your feet forward to just outside of your hands 
- Pop your chest up but stay low, with your elbows at your knees and hands forward 
- Place your hands back on the floor and jump your feet back to starting position 
- Repeating the sequence for time or reps

Froggers

- Raise your shoulders off the floor
- Alternately reach towards your heel engaging your obliques 
- Repeating back and forth for time or reps

Heel tap crunches

- Hold your arms and legs extended above the floor
- Keep your core engaged and your lower back on the floor
- Hold position for time

Hollow body hold

- Start with your arms and legs extended 
- Bring your knees in towards your chest 
- Extend your legs back out with out touching the floor

Hollow body w/ knee tuck

W2/D5 ARMS/ABS

Shoulders are burning. Just getting back into it.

Nadia

I’m just starting out. I’d say I’m totally burnt out lol. Thank you so much for the instructions

Jared Newman

W1/D1 CHELTS

Y raises and w definitely works  a different muscle group!!

Ryan

Karri

W1/D2 BACK

John Herman

Violeta

I did these on Saturday didn’t record till Sunday & I did a shorter different workout 🏋️‍♀️ today Sunday

Patty Reid 

W1/D3 LEGS

Brittney

Stephen

Starlea

W1/D4 DELTS

Bubz

Diana Redmon

W1/D5 ARMS/ABS

Elizabeth

Corinne

Laurie

W1/D6 LEGS

I liked it a lot. I could not sustain the core e exercises nonstop but eventually I will.

I think my abs have died and gone to Heaven or hell because it hurts in that area! I love it!

Started like… to east!!! Ended like…. Is it over yet 🥵

Chaz

W1/D7 RECOVERY or HIIT

Picking the baby off the ground will be rough after this

W2/D1 CHEST

Love this workout. Had to lower weight last few sets due to shoulder pain but still finished!

Melissa

Tiffany

Farren

W2/D2 BACK

NANCY

Holy Crap that was insane! In fact all the workouts have been so far, you definitely get out what you put in!!!

Jules

I think I’m dead!!!  Ha why are Bodyweight exercises the hardest!

W2/D5 ARMS/ABS

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