Name: Playbook - Demi Bagby - Arms and Abs 🥵
Uploaded: 2023-02-28T18:12:54.172Z
Duration: 30 min
Description: Arms and Abs 🥵

My abs can already feel the burn 😩🔥

Katie

Today we’re doing some fun core and arms work 🔥 ready to burn?!

Feel free to DM on the app if you have any questions 💙

- Keep your core engaged 
- Bring one elbow to the floor followed by the other
- Reverse motion to return to the initial position

Elbow drop plank

-Start on your hands and feet in pike position
-Perform an up-down
-Transition into a pike push-up
-Repeat

Tricep up-down into pike pushup

-Sit on your butt with a ball in your hands and your feet elevated and bent off the ground
-Twist from side to side tapping th e ball n the ground back and forth

Russian Twist

- Raise your shoulders off the floor
- Reach towards your heel engaging your obliques 
- Repeat on the opposite side

Ankle tap crunches

- Bring your knee toward your chest as you rotate your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

- Engage your bicep as you curl up 
- Keep your core tight

Dumbbell bicep curl

- Keep your thumbs facing up as you curl 
- Engage your biceps at the top
- Lower with a controlled motion

Dumbbell hammer curl

**2 sets of 12 reps on each side**

-Stand and lean on a bench for support
-Hold a dumbbell in your free arm and keep your upper arm parallel to the floor
-Extend at your elbow activating your tricep
-Reverse movement and repeat

Tricep kickback

Arms and Abs 🥵

Rashida

Chelsea

Brianna

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Caitlin

After small break this workout felt tough but I finished it💪 nothing can stop me 😎 feeling happy and proud 🤩

Anna

Elizabeth

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Ann-Sophie

Rachel Caire

Robert Goforth

Explosive HIIT Workout

It didnt look too challenging but actually ended surprising me , im sweating a fair bit rn!

Vivian Soo

Bloody amazing, was tough at some moments, I was cursing but I did it and now it is the most amazing feeling 🤩💪 let's rock this Sunday 😎

Christian Hernández Pardo

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Rachel Piperno

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Serena

Death wabble but for my legs 🥵🔥😂

Jess

No Equipment Legs on Fire 🔥

Shareea Eakins

Jennifer

Full Body Burn 🔥

OMG such a FABULOUS burn 🥵🙌💪 modified without the weight and bar 🙃 killerrrr 👍👊

This burned!!! 🔥I usually dislike ab workouts but you make them fun!

Rayn

Kelli

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Ivette

seethetrueme@gmail.com

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Jade Berry

Grant Cresswell

20 Minute Toned Arms Workout 💪🏼⚡️

Milly Tunnard

I love that there’s always options for at home workouts! Thanks so much!

Flick

Toned Lower Body Workout ⚡️

I tend to like reps rather than timed intervals. The knee ups hurt my back trying to go a full 50 seconds. But overall I modified and liked the exercises. They work! Thanks!

Melissa

Quick Core Crusher 🔥

Luis M Garcia

I think there might be something wrong in the workout. For the last excise "medium, close," it states that it only will take 1 sec to do it. I think you meant 1 min...😊

Minna

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Emma

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Victoria

I struggled a lot with flutter kicks but good workout thanks ! I feel satisfied

Milena

Fall Full Body Workout 🍂

Emily Cook

Aurélie

Edith

Lower Body Loveeee ❤️‍🔥

Jennifer Schmitz

Another good one in the books. The burpee crab walk was a tough one

russ fields 

Gia (brittney)

Powerfully Positive Power Workout 💥

It was awesome, but I don't know if it's supposed to say hollow body 2 times. Is there supposed to be a 5th exercise that's different?

Chyanne

20 Minute Toned Abs 💦

It is what I needed Day 30 to be for me to honor the Queen of Positivity

Nicholas

Whitney

Kate Everett

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It was awesome! Thank you so much for being the best you .

This was an amazing start to my weekend off

Ariel

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Estefania  Sancho baquerizo

Mckenzie

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Burnnn is correct! 💪🔥 I modified without the jumps and ooh man do I still feeeeelllll it 😅👏 love! ❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥

Upper & Lower Body Burnnnn 🔥

Great workout! But, in my opinion, there are too many long jumps exercise.

Holiday HIIT ❄️🎄

Loved it!!! Thanks for the home workout!! 🤗

Home for the Holidays Workout 🎄

Early in the am workout and I’m dead for the rest of the day 🥵

Carlie Snyder

I only completed two sets because I haven't got time for the last set.😁

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I did this after another workout of yours and oh gosh I’m dead

I mixed this in with a heavy squat and shrugs day! Really added a good little kick in there! Feeling the results every day!!💪🏼

Jackson Knott

Monday Moves 💥

loved it but while it hit every muscle, it felt more upper body focused. still crushed it.

Full Body Fireee 🔥💥

What are you doing to us??!! 🥵🥵🥵

Great burn! Needed a quick workout because I had a busy evening after work and this was great!

Powerfully Positive HIIT ☀️

Great way to wake up this morning! Love the pump I get from this one!!  💪🏼

Upper Body Burn 🔥

This workout is not meant to be done multiple times a week… I know this now🔥

Core Work 🔥

Legs are like jello in places they never have before

Beth

Lower Body Burnout

Love this one! Crushed this and got a couple miles in after and it’s safe to say I’m dead 😵

Don't know what will hurt more...my arms or my legs. 😄 But loved it for sure❤️

Arms and Abs 🥵

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