Name: Playbook - Karina Vee - W3/D1 Arm Sculpt
Uploaded: 2024-01-14T18:25:48.275Z
Duration: 45 min
Description: W3/D1 Arm Sculpt

I got some of this fantastic upper body workout in!

Nicole

Let’s strengthen + tone your upper body. For this day you will need light to medium dumbbells (5-15 pounds)

Worlds Greatest Stretch

Warm Up

- Begin with feet shoulder width apart
- Bend at the waist and walk hands out to a push up position
- Walk hands back towards your legs and stand up

Walk outs

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion

DB standing shoulder press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

DB Lateral raises

- Hands shoulder width apart and raise to upper chest level

Upright row

Circuit 1 💪🏻

- Engage your bicep at the top 
- Keep your core tight
- Bring your arms wide

Standing bicep curls

Overhead Extension

- Arm extended above shoulders holding a dumbbell
- Bend at the elbow lowering the dumbbell towards your head
- Fully extend up contracting your tricep

1 arm dumbbell skull crusher

Circuit 2 🔥

Delt Raise

- Hinge at the hips and come down with a neutral spine
- Pull the dumbbell up engaging your lats 
- Keep your core tight focus on a slow controlled movement

Dumbbell alternating bent over rows

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

DB renegade rows

Circuit 3 💪🏻

- 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

Cross Body Knee Tap

Ab Finisher 🍫

W3/D1 Arm Sculpt

Mikaya

Thank you for the phenomenal upper body sweat!!!!

W1/D1 Arm Sculpt

Kristina

I cannot figure out if the app is suppose to let each exercise go as doing it or not …

Cassie

W1/D2- Booty Sculpt

What a super, sweaty cardio and core workout!!!

So good - loved it!!! Thanks Karina :) excited to try all the workouts !

Vanessa

W1/D3 Cardio & Core Sculpt

Did the upper half! Have to finish the rest after an errand! Love it so far!

Amy Yeary

rachael

What an amazing burn! I am still shaking!

W1/D4:  Full Body Sculpt

Melissa

W1/D5 Slow Sculpt

Two weeks of that in a row is killer 💪

Milda

W2/D1 Arm Sculpt

The last round was just straight mental challenge 😅 gave up 77 times and yet finished strong 😎

W3/D1 Arm Sculpt

Community

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