Name: Playbook - Hails . - W1/D2 Biceps & Triceps
Uploaded: 2024-01-02T00:30:45.616Z
Duration: 60 min
Description: W1/D2 Biceps & Triceps

Gabby

Quick but arm still burning and got a good sweat.  Nice to do when crunch time.

April

😮‍💨😮‍💨🤣💪🏽🙌🏽

Krista

When I got to the planks I was ready to say “forget it”. But I didn’t! I had to take my time with those.

Tasia

If you’re looking for a quick sweat, this was the workout. I pushed through from start to finish. Dripping in sweat 💪🏽🥵

Marissa

Sonya

Really good! Thanks heaps my arms were dead. Love learning the lifts

alicia

Alexis

Really good! Got me sweating and working hard! Efficient but hard work in a short amount of time! Loved it

Esperanza

The planks get me every time 😂 my arms are crying but loves the workout! 👌🏽👏🏽

That triset was the truth! I added an ab exercise to the first SS just to get some abs out the way. Loved this !

Melanie

I’d love it if another set was added to the workout. Seemed a bit short.

Marianne

Anasia✨

Aterra

This one got me it was a much needed workout 🔥🔥🔥

Demarje

Jordyn

Victoria

Kiana

Not a fan of arms but this got the job done 😩😩😩

Leah

Brianna

Tierra

Kayla

Whew, this showed me I got some serious work to do when it comes to arms 😂. I also love how this plan has me doing cardio!! It felt so good to run, haven’t did it in a while.

Jaye

3x15 Standing rope curl
3x15 Rope push down

3x20 Plank up-downs
3x15 DB wide bicep curls
3x 0:45 speed curls

Cardio

- Squeeze your biceps at the top
- Keep your core tight

Standing rope curl

- Stay upright and don't allow for your shoulders to overpower
- Spread rope apart at the bottom for a deeper contraction

Rope pushdown

Super set

-Start in a plank position on your elbows.
- Raise yourself up to a big plank with one arm.
-Lower yourself back to your elbows
-Alternate arms
-Complete 20 total reps

Plank up-downs

- Begin with a dumbbell in both hands and elbows close to your body
- Curl the dumbbells wide, out and up toward your shoulders
- Slowly lower down until arms are extended

Dumbbell wide bicep curls

- With a light dumbbell in each hand, perform a hammer curl quickly for designated time

Speed curls

Tri set

Walk 1 minute
Jog 1 minute
Make sure that your jog is fast enough to get your heart rate up, You can recover during your walk.

Treadmill walk

Treadmill Jog

Cardio

W1/D2 Biceps & Triceps

This workout helped me with form and challenged me with weights

Keisha

Such a hard workout, but so proud I made it through!

W1/D1 Hamstrings & Glutes

Nicole

Legs are definitely going to leave feeling toned

W1/D3 Quads & Glutes

Shoulders are on 🔥🔥🏋️‍♀️

Kloe

Needed one more set in my opinion but good!

Josie

W1/D4 Back & Shoulders

Calves where screaming on the incline walk !!

W2/D1 Hamstrings & Glutes

Roxie

Keosha

W2/D2 Biceps & Triceps

girl the stair master almost took me out but i did it!!

Shadaé

Christina

W2/D3 Back & Shoulders

The cardio was the perfect way to challenge myself 😆🙏🏾

Me and my boyfriend sweat our ASSSSS off 🔥🔥

W2/D4 Quads & Glutes

I am absolutely loving this app. The workouts are quick, but give you such a good burn. 100% worth it!!!

W1/D2 Biceps & Triceps

Community

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