Name: Playbook - eFitmama - W2/D2 - Biceps, Triceps, and Core
Uploaded: 2023-05-13T13:02:30.647Z
Duration: 50 min
Description: W2/D2 - Biceps, Triceps, and Core

I can’t even with this workout! 💦💦🔥🔥 the core finisher!  😅😅

Cody

I thought I was done before the last circuit 😂 I was glad I did finish with that core burner 🔥

Lisa

Jessica

Stefanie

Kori

Nicole

Juliana Fanning

Laura

Warm up: 10-15 minutes of low impact cardio of your choice

Equipment: a set or two of medium dumbbells

Optional finisher: 10-20 minute walk on the treadmill or outdoors

Single arm overhead lateral extension

Full range of motion - all the way up and all the way down

The staple exercises will be done each week along with other non staple exercises

The goal is to go up in weight or reps for these exercises…and of course any other exercises you can go up on weight or reps in!

Make sure to take note of your weight or rep range each week to keep up with progress!

*Staple - Dumbbell curl

Superset

Dumbbell bicep curl circle ins

1 rep = 1 crossbody curl each arm + 1 half moon curl

Crossbody Curl to Half Moon Curl

You can modify these by dropping to your knees or doing a wall push up - do as many as you can (if you can’t do 10, that’s ok! And it’s a great time to challenge yourself to get there over the course of this challenge)

The wider your hand placement is, the easier

Activate your TVA once in plank position (pull your belly button to your spine)

Push up

Circuit

The staple exercises will be done each week along with other non staple exercises

The goal is to go up in weight or reps for these exercises…and of course any other exercises you can go up on weight or reps in!

Make sure to take note of your weight or rep range each week to keep up with progress!

*Staple - Tricep kickbacks

Plank up down

1 rep = 1 hammer curl + 1 wide hammer curl

Kneeling hammer curl to wide hammer curl

Alternating Single leg pike crunch

Single leg bridge lift

Dumbbell reverse crunch toe touch

Alternating marches

Core Circuit

W2/D2 - Biceps, Triceps, and Core

Lorena

Omg! 💦💦🔥🔥 those snow angels at the end! 😅😅💪🏻

W1/D1 - Full Body Strength

Oh.My.Gosh. 💦💦 last circuit! 🔥🔥

The last circuit with 4 rounds was tough but I powered through! Awesome workout

Kylee

W1/D2 - Back and Biceps

The last circuit! Curtsy lunge sumo squat 💦💦🔥🔥🔥🦵🏼💪🏼

Such a good flute burn and I’m dripping sweat!

Kelly

Alexandra

W1/D3 - Lower Body

The last circuits seem to always get me the hardest!! Burns so good tho!! 🔥🔥🔥💪🏻💦💦

Becky

W1/D4 - Shoulders, Chest, and Triceps

W1/D5 - Full Body + Mobility Stretching

Holy crap! Great workout!! 🏋️‍♂️

W2/D1 - Full Body Circuits

Ugh. I usually love leg day but I know I didn’t push myself to the fullest. Maybe next time!

Marina

W2/D3 - Lower Body

Shannon

W2/D4 - Back, Shoulders, and Chest

Oh my gosh 🔥🔥🔥💦💦💦💦 that was brutal! 😅👌🏼💪🏻

Wow, I thought it would be a easy one. Nope 🥵

Lydia

W2/D5 - Full Body AMRAP

W3/D1 - Total Body

W3/D2 - Back

Carrie Madison

W3/D3 - Lower Body

W3/D4 - Upper Body

W3/D5 - Full Body + Core

I only made I 4 rounds 👎🏻👎🏻👎🏻😭😂

W2/D2 - Biceps, Triceps, and Core

Community

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