Name: Playbook - Heather Watkins - Arms, Chest & HIIT (Home)
Uploaded: 2024-04-23T23:11:47.840Z
Duration: 35 min
Description: Arms, Chest & HIIT (Home)

Mallory

Allison

I surprised myself by being able to do the tricep dips! Loved the HIIT at the end!!

Hayley

Core is tight. Calves are burning. Did this workout outside in the beautiful weather. 😍

Mandy

Loved the increased reps on the tricep dips — what a burner!

Olivia Lester

MELISSA HARRIS

Sarah

Hannah

Carissa

Lindsey

Idk why I barely could do the push-ups today. 🤷‍♀️ It made me so mad at myself. I will be trying to squeeze out push-ups all day.

Angela

Michelle Reynolds

Amanda McClure

I ran out of time so I’ll have to do the HIIT later. My arms are dead.

That finisher should have a warning or a disclaimer🥵🥵🥵🥵

Amber

This is an arm + chest workout circuit/Triset style! You’ll complete 3 movements back to back before resting  for 45-60 seconds and repeating again. 

Cardio: 10 minutes of HIIT at the end compromised of one of the following below or a combination of them for 30 seconds on/30 seconds off. 

Sprints 
Jump Rope 
Bench Sprints 
High Knees 

Alternative: Walk 20-30 minutes :)

complete both movements back to back and repeat for a second time

30 seconds each direction - forward then reverse 
Stand with your feet shoulder-width apart and extend your arms parallel to the floor.

Circle your arms forward using small controlled motions, gradually making the circles bigger until you feel a stretch in your tricep

Arm circles

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

DB bicep curls

WARMUP:

- 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

Dumbbell tricep kickbacks

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Hammer curls

Circuit 1:

Single arm chest press then other arm + followed with both arms chest press = 1 rep

Chest Press Complex

- On a flat bench or the floor with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell chest fly (flat)

- Start with your hands on a box
- Perform a push-up coming down slowly
- Keep your core engaged

Incline push up

Circuit 2:

- Engage your bicep 
- Keep your core tight
- 7 reps low curls + 7 reps high curls + 7 reps full curls = 21 reps per round

Bicep curl 21’s

Burnout:

Choose one of the following below OR alternate between them until you reach a total of 10 minutes! 30 seconds on/30 seconds off at your max effort!

Jump rope 
Sprints 
Bench Sprints 
Burpees 
High Knees

Grab a handle in each hand and start with the rope behind you, so it's right at your heels. 

To get the rope moving, gently rotate your forearms forward and then your wrists to generate momentum and swing it overhead.

As the rope swings up overhead, bend your knees slightly. Once you see the rope pass your shins, jump by springing from your toes. Start slowly so you can master the timing of it. Once you get a few jumps down, you'll know when to jump naturally.

Once you're at a comfortable speed, your wrists can do all the work. Usually, there are bearings inside the handles that rotate the rope itself. This makes it easy to spin the rope with just your wrists. 

As you hop, be sure to stay on the balls of your feet. This keeps you quick and nimble.

Jump rope

Other name for “Bench taps” - Alternate legs onto elevated surface quickly - can use a bench, box, chair, etc.

Bench Sprints

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

10 Minute HIIT Finisher:

Arms, Chest & HIIT (Home)

Wowza! Arms shaking especially after the dips!

I can’t really do push-ups yet. Not a good form one.

Redid this lift to kickstart another week!

Shoulders, Chest & Triceps (Home)

Feeling like jello, so I’m know I’m doing something right! 💪🏼😅

Kayler

Ashley

Shoulders on 🔥🔥🔥! Loved the new moves!

Shoulders & Back (Home)

Amelia Pyles

Shoulders, Triceps & Chest (Home)

Whew!! Definitely gonna be sore tomorrow😅

Toni Fisher

Mandi

Kendra

Shoulders, Back & Core (Home)

Push ups have and always will be my weakness but I’m determined to get better at them 💪🏼

Let’s just say I picked the wrong workout for it to be hair washing night 😂👌🏻💪🏼

Arms, Chest & HIIT (Home)

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