Name: Playbook - Elisabeth Vang - Start Here
Uploaded: 2022-11-07T07:57:38.108Z
Duration: 35 min
Description: Start Here

If you’re not sure where to begin, start here! Beginner level workouts that can be performed in the gym or at home.

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell chest fly (flat)

- Push through the balls of your feet
- Engage your calves as you go up

Standing calf raise

- Hold dumbbells at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

Dumbbell front squat

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate dumbbell from side to side

Dumbbell russian twist

- Get on all fours 
- Extend one arm forward
- Extend opposite leg back and flex foot, toes pointing towards the floor 
- Hold pose then switch to the other side

Bird dog

- Start with both legs in the air 
- Lower one leg as low to the floor as you can
- Alternate and repeat with the other leg

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