Name: Playbook - Heather Watkins - Total Arms & Abs (Home)
Uploaded: 2024-04-23T23:11:47.061Z
Duration: 40 min
Description: Total Arms & Abs (Home)

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

Mandy

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

Melissa Watson

Hailey

Great workout! Zottoman curls are my favorite!!

MELISSA HARRIS

Mindy Denton

Lindsey

Cindy

Allison

Complete the biceps, triceps and chest workout and then select a core workout from this week or in the core category. 

There are postpartum specific workouts available for those with DR! Watch for coning and avoid any movements where this is noticeable and you aren’t able to maintain core engagement.

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

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping Jacks

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:

Alternate bicep curl into a hammer curl! Single arm + single arm + hammer curl = 1 rep!

Single arm curl to Hammer curl

- Lay down on bench or floor with a dumbbell in each hand
- Place the dumbbells together side by side and press them up over your chest  
- Keeping the dumbbells squeezed together lower them back to your chest

Dumbbell narrow chest press

Circuit 1:

- 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

Dumbbell skull crushers

Bump up the weight with the rep decrease!

DB Landmine Press

- Lean slightly forward placing more tension on your chest

Tricep Dips

Circuit 2:

- Curl the dumbbells up 
- Rotate your wrists at the top 
- Lower the weights with your palms facing the ground
- Focus on a slow controlled movement

Zottman curl

push-up to toe touch - 1 push-up to 2 toe touches = 1 rep

Push-up to Toe touch

Superset:

Total Arms & Abs (Home)

Wowza! Arms shaking especially after the dips!

Michelle Reynolds

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

Redid this lift to kickstart another week!

Olivia Lester

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

Angela

Shoulders, Triceps & Chest (Home)

Whew!! Definitely gonna be sore tomorrow😅

Toni Fisher

Mandi

Kendra

Shoulders, Back & Core (Home)

Dead! But I’m back! 🤷🏼‍♀️👌🏻

Shoulders Triceps & Core (Home)

Sara

Hannah

Shoulders Chest & Triceps (Home)

Dana

Shoulders, Triceps & Chest (Gym)

Kandice

Loved the sprint finisher 👏🏽👏🏽

Shoulders, Chest & Triceps (Gym)

I loved this one! I have started to really like manmakers!

Lana Scherer

Did my hanging leg raises without the back this time

Total Upper Body (Gym)

😅😅 arms are shaking after that one!!

Mallory

Back & Biceps (Home)

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

Total Arms & Abs (Home)

Community

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