Name: Playbook - Inanna Sarkis - W4/D2 Revenge bod - Boxing/ Upper body
Uploaded: 2022-03-01T17:28:15.008Z
Duration: 45 min
Description: W4/D2 Revenge bod - Boxing/ Upper body

I lifted heavy this time around and my arms are DEAD.

Cecilia

I wanted this to be harder! More arm workouts in the circuits

Samya

Hard for my beginner ass!!! But so worth it.

Mila

Warm up 

Circuit:
- Squat bicep curls
- Modified push-ups
- Front/ side laterals
- Tricep extensions
- Single arm rows

Circuit:
- Crunches
- Reverse crunches
- Ball slams
- Band assisted chin up
- Scissors
- Flutter kicks
- Mountain climbers

- Skip rope with rope passing under your feet once each jump

Jump rope

-Stand with your feet shoulder width apart holding a dumbbell in each hand
-Lower into a squat
-Stand up out of squat and as you reach the top of the squat curl the dumbbells to your shoulders.

Squat curl

- From kneeling position 
- Place your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Modified push ups

- Stand with your feet shoulder width apart in a stable position 
-With weight perform a front raise up and down 
-Transition into a side lateral

Front raise + side lateral

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

- Start with back flat and dumbbell in one arm 
- Engaging lats, pull dumbbell bending at the elbow
- Stop when tricep is parallel to your back 
- Lower slowly with control 
- Work both sides

DB single arm rows

Circuit

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunches

-Lay on your back with your feet flat on the ground
- Slightly left your shoulders off the ground
-Lean side to side tapping your heels

Penguins

-Lay on your back with your legs elevated
-Kick your legs back and forth as well as up and down in the process like scissors

Scissors

-Lay on your back 
-With straight legs kick your legs up and down opposite of each other

Flutter kicks

- Start in a high plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate dumbbell from side to side

W4/D2 Revenge bod - Boxing/ Upper body

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