Name: Playbook - eFitmama - Shoulders and Abs
Uploaded: 2023-01-01T18:00:59.975Z
Duration: 40 min
Description: Shoulders and Abs

You can start with a 10-15 minute LISS cardio warm up (cardio machine, outdoor walk/jog/biking)

You will need 2 sets of dumbbells a lighter set and a medium set

Circuit 1 - 4 Sets
-10 Bear Plank Shoulder Taps
-10 V Sit Shoulder Press
-20 Runners Crunches

Circuit 2 - 3 Sets
-10 Front to Lateral Raise
-10 each arm, Single Arm Arnold Press
-10 Bottoms up to Jump

Superset - 2 Sets
-10 Dumbbell Swing to Upright Row
-20 Dumbbell Russian Twists

Bend knees and stay on your toes. Keep core tight and spine and neck neutral. 10 alternating taps total (5 each side)

Bear plank shoulder taps

V sit shoulder press

Runners crunch

Circuit 1

Engage core bu pulling your belly button to your spine

Exhale on the press up

Front to lateral raise

Single arm Arnold press

Start on back with feet straight in air. Slightly lift butt off the ground and using your ha da against the mat lift up onto feet and jump

Modification - bottoms up to stand or just bottoms up

Bottoms up to jump

Circuit 2

Start with the swing - stand with feet wider than hips, hinge at waist and keep weight in your heels. Swing up to shoulder height and pull dumbbells up to shoulder height bending arms

Dumbbell swing to upright row

Dumbbell Russian Twists

Superset

Shoulders and Abs

Melissa

Shannon

Sapna

Back, Biceps and Shoulders

Juliana Fanning

Madeline

Akira

Complete Upper Body - Compound Moves 💪🏼

Kori

karla

Shoulders, Back, and Core

Rebecca

Lexi

Dumbbell Only Upper Body

🤢🤢🤢🤢 85 degrees out.  This was a doozy.

Great workout love how you incorporated the cardio into it. You need more like this!! 🙌🏻🔥

Casey Oakes

Chest, triceps + plyometrics

Holy cow arms are shaking what a great upper body workout.!

Triceps, Biceps and Abs

Great upper body at 38 weeks pregnant! 💪🏻

Nicole

Annie

It was a quick workout day and my shoulders feel this burn

Shoulders and Abs

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