Name: Playbook - E Taylor - Arms & Legs Toning!
Uploaded: 2022-12-07T02:14:15.041Z
Duration: 45 min
Description: Arms & Legs Toning!

This workout is completely focused on your legs and arms. It’s the perfect combination to getting a little upper and lower body training while focusing on core and back another day.

Let’s get you warm 

Try going medium to heavy with the dumbbells

-begin in a squat position with your feet wider than hip width apart.
-exhale, in a slow and controlled manner, hop up into standing bringing both feet together and back out, to come back into the squat.

Squat Hop In Tap

-stand in the upright position. Exhale brace your core and lock it in place.
-take your dumbbell from either side then curl to 90°, 180°, followed by an overhead press.

Dumbbell curl to overhead press

Superset one

Grab the bench and the cable for this one. 

Focus on going from medium weight and increasing the weight with each set.

- Start with your hands just outside the shoulders, elevated on a bench with an l
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest to come back up

Bench push-ups

- Adjust and place the requested weight
as needed.
- Be sure to use the Rope for this exercises.
- Bring the cable between both legs holding
the rope by the middle.
- Walk away from the machine to create the
1st point of resistance.
- Soften your knees, back straight exhale and pull the rope by press through the heels and activating the glute.
- Come back in a slow controlled manner
then repeat.

Cable Hip Thrust

Superset two

Keep the cable light to medium weight with this exercise.

-Place the rope in your hands overhead with your elbows bent.
- walk away to create tension, exhale brace your core and pull your arms away from your body to active your triceps and bring them into a full extension. 
- in a slow and controlled manner bring them back into that 90° position without clamping the weights.

Cable Overhead Triceps Extension (Rope)

-Arms placed behind you on the bench, shoulder width apart with your elbow soft.
-exhale brace core and press up through the palm of your hands to come into a full extension on the bench.
-Repeat till you reach the requested amount .

Dips

Superset three

Leg press-Shoot for a medium to heavy weight with a leg press machine. be particularly attentive to the hamstring/glute activation. 

Kettlebell - The goal is light to medium weight.

BG | 95lbs
IN | 115lbs +
VET | 145lbs + 

- Place feet higher on the platform
- Keeping your back flat against the pad
- Drive through your heels to press back into a full leg extension.
off load slowly letting the weight fall
through your glutes then hamstrings.

Leg Press Machine (glute focused)

- brace your core and lock it in place
- Bring your Kettlebell to one side 
-exhale, press up and take the kettlebell 
 over your head to the other shoulder. Continue going back and forth till you’ve reached the requested amount.

Kettlebell Shoulder to Shoulder

Superset four

Arms & Legs Toning!

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

Arms & Legs Toning!

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