Name: Playbook - Genevieve Morton - W4/D3 Arms + abs
Uploaded: 2021-08-26T19:32:53.026Z
Duration: 45 min
Description: W4/D3 Arms + abs

Arms + Abs
Circuit 4 sets
- Filly Z press x 12 
- Dips x 12
- Bicep DB Curl x 15 (5lb weight)

Circuit
- Modified plank shoulder touches x 10 
- Frog crunch x 15
- Heel taps x 20

Plank challenge
- Max forearm plank hold x 2

- Hold the DB with your palms facing you
- Press one DB up as you rotate your wrist
- Repeat on the opposite side
- Keep your legs extended

Filly press

- Keep your elbows close to your body
- Come down to parallel 
- As you extend your arms engage your triceps

Bench dips

- Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
- Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
- Then, inhale and slowly begin to lower the dumbbells back to the starting position.
- Repeat for the recommended amount of repetitions.

Bicep Curl (3lb)

Circuit

- Keep your core engaged
- Raise your hand and touch your opposite shoulder 
- Repeat on the opposite side

Shoulder touches

- Start with your feet together
- Come up engaging your core
- Lower with a slow controlled motion

Frog crunches

- Raise your shoulder off the ground
- Reach your heel engaging your obliques 
- Repeat on the opposite side

Heel touches

- Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder.
- Keep your body straight at all times, and hold this position as long as possible. To increase difficulty, an arm or leg can be raised.

Forearm Plank

W4/D3 Arms + abs

It looked easy but it was very hard. I am just starting out. I know I can follow the video examples.

Jed Roland

Great starter, the clamshells are much more challenging than then appear!

Jack Hoskins

W1/D1 Legs + Abs

I think I can see my abs after that work out

Love the simplicity of your workout but yet you can feel the effectiveness!!

Raymond

W1/D2 Upper body + Abs

Great. TY for the continued encouragement

W1/D3 Arms + abs

W1/D4 Poison of choice

The glute bridges were different. I used dumbbells for the step ups

W4/D3 Arms + abs

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