Name: Playbook - eFitmama - W1/D5 - Biceps and Glutes
Uploaded: 2023-01-01T18:00:59.798Z
Duration: 40 min
Description: W1/D5 - Biceps and Glutes

Not sure lol I’m sure I’ll be T Rex’s it tomorrow

Jill

Michelle

I’m going to definitely feel that one tomorrow 👌

Nicole

Start with a 10 minute cardio warm up of your choice, if you are unable to do a cardio warm up, add 1 set to the first circuit

You will need a set of light to medium dumbbells, a heavier dumbbell for the frog pumps, and a loop band

Close grip bicep curl

1 rep = 1 half moon curl + 1 external rotation

write down weight used

Half moon curl to external rotation

15-20 reps - write down weight used

Squeeze your glutes at the top

The closer your feet are to your glutes, the more challenging

Frog pumps

Circuit 1

Dumbbell hammer curl

Wide curls

Loop band donkey kickback

Loop Band Fire Hydrant

Circuit 2

10 each leg

If You don’t have a sturdy dumbbell, place foot on floor instead

push through your heel and drive your foot towards the ceiling

Foot on dumbbell single leg bridge lift

Dumbbell bicep curl circle ins

Superset

W1/D5 - Biceps and Glutes

Great start to developing a workout streak!

W1/D1 - Full Body + Core

Jessica

Marina

W1/D2 - Back and Shoulders

All I have to say is WOW!! 🥵🔥💪🏻

Melissa

W1/D3 - Legs and Glutes

Loved it! Definitely felt the tricep burn

Alexandra

I have a feeling my arms will be dead tomorrow

W1/D4 - Chest and Triceps

was not a fan of the all the movements. if being up then down in the floor then up again. that’s just my opinion. still got a decent workout.

Payton

Holy crud- doesn’t seem like a long time but mercy.

Sweaty and done 👏🏼👏🏼👏🏼✅✅✅

Lindsey

W2/D1 Full Body AMRAP

Analisa

W2/D2 Back, Shoulders, and Chest

Elyse

Madeline

W2/D3 Core + Lower Body

Marcela

W2/D4 Bicep and Triceps + Tabata Finisher

Way to end second week!🙌 legs and arms on fire!

W1/D5 - Biceps and Glutes

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