Name: Playbook - E Taylor - Abs + Arms short, quick,workout.
Uploaded: 2022-11-21T06:48:08.562Z
Duration: 30 min
Description: Abs + Arms short, quick,workout.

Let’s play with our arms and abs at the gym today. Focus on breathing and activating the core muscles during exercises. Be attentive to your body‘s response, if on the second set you feel like you can do more reps add 1 to 5 more reps or 5-10 more lbs

- Brace your core 
-Hold both sides of the bench
- in a steady and controlled manner flutter your feet back and forth while keeping your core engaged through the duration of this exercise.

Bench Flutter Kicks

- From a high plank position on the bench, hands under shoulders 
- Bending at the elbows, lower your chest towards the bench 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up by pushing through your palms

Narrow bench push up (Tricep)

Super set 1

- Hold one side of the bench 
- Roll your shoulders back, exhale and brace your core
- extend the opposite hand and in a slow and controlled manner bring your hand to the opposite foot. Exhale as you reach.

Bench Contralateral Reach

- Engage your biceps as you go up
- Lower with a slow and controlled movement

2 arm dumbbell curl

Super set 2

Medium to heavy with the cable machine, I personally did 17 pounds.

-Play some one hand out to your side and fingertips of the other hand at your ear. 
- Bend both knees and then take one ankle over the knee to make a figure 4.
-exhale, and take your elbow that is bent towards your knee that has also bent.
-use the extended elbow to help provide support for the lift.

Figure 4 Crunch

-begin with your feet hip width apart and both handles in hand. 
-exhale brace your core and pull both cables towards your body till your wrist reach either side of your torso.

Cable Row

Superset 3

Abs + Arms short, quick,workout.

That was good. I think super sets make me feel the greatest focus and discipline.

Abs + Arms short, quick,workout.

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