Name: Playbook - eFitmama - W2/D4 Bicep and Triceps + Tabata Finisher
Uploaded: 2023-01-01T18:00:59.829Z
Duration: 45 min
Description: W2/D4 Bicep and Triceps + Tabata Finisher

Marcela

Start with a 10 minute cardio warm up of your choice, if you can't do a cardio warm up, add 2-3 rounds to the tabata finisher

Grab a set of light and medium dumbbells

For the tabata finisher - this is optional. It will be 20 seconds per exercise, with a 10 second rest between

Hammer Curl to Overhead Extension

Single arm Lateral Extensions

Bicep Curls

Circuit 1

Bent over Triceps Kickbacks

Wide to Close Grip Bicep Curls

Superset

Skull crusher

Concentration Curls

5 reps each leg

Modification: Push ups on knees for as many as you can do up to 10 reps

Incline Single Leg Push ups

Circuit 2

20 seconds per exercise, 10 second rest between

Start in plank position with hands under shoulders and a neutral neck and spine. Drive your knee towards your chest, alternating legs

Mountain climbers

Dumbbell Russian Twists

Modify - take out the push up and or the jump

Sumo burpees

Tabata Finisher - Optional

W2/D4 Bicep and Triceps + Tabata Finisher

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

Jill

W1/D4 - Chest and Triceps

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

Michelle

W1/D5 - Biceps and Glutes

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

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

Kayla Neighbors

Nicole

W2/D5 Full Body

Kristen

Stefanie

W3/D1 Full Body

W3/D2 Back and Glutes

W3/D3 Biceps, Shoulders and Deep Core

W3/D4 Chest, Triceps, and Quads

W3/D5 - Total Body Tabata

Wow the total body burn is REAAL ... especially after having 5 cakes pops for hour daughters birthday the day before 🤣🤣

W2/D4 Bicep and Triceps + Tabata Finisher

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