Name: Playbook - Hails . - W2/D2 Biceps & Triceps
Uploaded: 2024-01-02T00:30:45.633Z
Duration: 60 min
Description: W2/D2 Biceps & Triceps

Roxie

Keosha

Marianne

Melanie

Anasia✨

Love! Really felt the burn with this workout!

Jaye

Jordyn

Breahna

Leah

3x15 DB Tricep kick backs
3x24 DB inner curls
3x0:45 Ball slam

3x15 2 Arm DB skull crusher
3x15 Alternating hammer curls

Cardio

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position
- 12 reps each arm

Dumbbell tricep kickbacks

- Begin with a dumbbell in both hands
- Curl dumbbells towards the opposite shoulders 
- Slowly lower down until arms are extended
-24 TOTAL reps

Dumbbell inner bicep curls

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement

Ball slam

Tri set

- Arms extended above shoulders a dumbbell in each hand
- Bend at the elbow lowering the dumbbells towards your head
- Fully extend up contracting your triceps

2 arm dumbbell skull crushers

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat
-Complete 15 reps EACH arm.

Alternating hammer curls

Super set

Walk for 1 minute 30 seconds
Sprint for 30 seconds. Repeat for 20 minutes.
Walking is your resting time. You may walk for 2 minutes if needed!

Treadmill walk

Treadmill Cardio Interval

Speed slightly less than as fast as you can go.

Treadmill Sprint

W2/D2 Biceps & Triceps

April

This workout helped me with form and challenged me with weights

Keisha

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

Gabby

W1/D1 Hamstrings & Glutes

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

😮‍💨😮‍💨🤣💪🏽🙌🏽

Krista

W1/D2 Biceps & Triceps

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 !!

Love the lay out of each workout! Nice build up to a good sweat, if you do the workout right.

W2/D1 Hamstrings & Glutes

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 🔥🔥

Kayla

W2/D4 Quads & Glutes

Marissa

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

Sarah

W3/D1 Hamstrings & Glutes

I’m seeing a difference!! A big difference 🥰

Arms is always tough for me but this was good! Challenging for sure!

Challenging and rewarding! Quick burnout!

W2/D2 Biceps & Triceps

Community

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