Name: Playbook - Kaytlin Neil - Triceps + Biceps + Core (GYM)
Uploaded: 2024-01-16T01:10:45.780Z
Duration: 45 min
Description: Triceps + Biceps + Core (GYM)

Second time doing this and still loving it!

Cassandra

My arms on fire 🔥. Challenging but feels great.

Christina

Michelle

My arrrrmmms are shaking 💪🏼🤩 I really liked the bicep 21s, at first I was a little intimidated but they were amazing!!

Bailey Buzick

-Alternating each hand, curl the weight up the front of your torso with your palm facing you

Crescent Curl

-Hold a dumbbell over your head
-Lower the dumbbell behind your head, keeping your elbows in the same place the whole time
-Extend the weight back up

Overhead Tricep Extension

-Lay on your back with your knees bent and feet in the air
-Circle the dumbbell around behind your legs
-10 reps each way

Dumbbell Ab Crunch Circle

Circuit 1

-Overhand grip the barbell
-Keeping your elbows next to your side, raise the bar up
-Control bar back down

Barbell Reverse Curl

-Hold a barbell above your shoulders, so your wrists are aligned with your shoulders
-Keeping your elbows in the same place the whole time, lower the barbell towards your face, then raise back up

Skull Crusher

-Sit on a bench with your hands behind you
-Raise your legs straight up, then lower them down and out and bring them back together at the bottom, making a triangle
*Bend your knees for modification

Bench Triangle Leg Raise

Circuit 2

-Curl the dumbbells up like a normal bicep curl, but keep your palms facing each other
-Alternate between arms if the weight is really challenging

Hammer curls

-Put your knee and same side hand on a bench
-Row a dumbbell up with your elbow high
-Keeping your elbow in place, extend the dumbbell up
-Lower the dumbbell back down, controlled

Tricep Kickback

*Hold the plank as long as you can on your toes, then drop to your knees for the rest of the time, if needed*
-Get on your forearms and keep your core tight, so your spine is in a straight line from your head to your toes
-Don’t let your head drop when you get tired!

Plank Hold

Circuit 3

-Start with 7 lower half curls
-Do 7 top half curls
-Finish with 7 full bicep curls

Bicep 21’s

*Modification: bend your legs
-Put your hands on the bench
-Drop your hips down then back up while keeping your back close to the bench, almost like your scraping it on the bench

Tricep Dip

-Using a box, stair or elevated surface, start in a push up position
-Drop down into a push up 
-Explode up and clap at the top

Elevated Clap Push Up

Circuit 4

Triceps + Biceps + Core (GYM)

Elaine

Melinda

Gabriela

Spicy Shoulder Workout 🌶 (HOME)

Back Workout

Feeling down🥺but good sweaty workout…no pics

Mendy Joy

Lizard

Triceps + Biceps + Core (HOME)

Shoulders Only + Burnout (HOME)

Holy moly🥵🥵Good workout….I’m dead….🫠

Shoulders Only + Burnout (GYM)

Back Only + LISS 💪🏻 (HOME)

I don’t do back workout a lot but this was super fun so I’m gonna have to keep it up. I’m loving my consistency in the gym!! Feels amazing 😍💪🏼

Back Only + LISS 💪🏻 (GYM)

Arms are jello, much needed lift today. Might even do another one 🤪

Triceps + Shoulders (GYM)

So glad I do these workouts at home...Turkish get-ups are so awkward...

Andrea

Tricep + Core + LISS 🏃🏼‍♀️ (HOME)

Shoulders + Cardio Burnout 🥵 (HOME)

It was good! Maybe heavier weights next time! Trying to stay positive!

Shoulders + Core + LISS (HOME)

Nice I upped the weight! Now my arms are jello!😂

Press for time that’s why I like these kinda workouts!! ❤️

Push Workout + HIIT (HOME)

Pull + Core + LISS (HOME)

Melanie

Shoulders + Bi’s + LISS (HOME)

Shoulders + Abs + LISS (HOME)

Pull Upper Body + LISS (HOME)

Totally didn't read what it said under the knees side plank till the third round...🤦‍♀️

It was great! Glad to be back doing your workouts

Kaitlin

Tricep + Chest + Core (HOME)

Back + Biceps + HIIT (HOME)

Push Upper Body + Cardio Quickie (HOME)

Miranda

Back + Tri’s + Core (HOME)

Back + Bis + Cardio Quickie 💦 (HOME)

It was interesting. Had to improvise on some but did ok.

Back + Core + Cardio Quickie (HOME)

Arms + LISS (HOME)

Great workout! Pushed me to the right level of fatigue!

Taylor

Push Upper Body + Cardio Quickie (GYM)

Tomi

Tricep + Chest + Core (GYM)

Ali Henslee

Back + Biceps + HIIT (GYM)

Back + Core + Cardio Quickie (GYM)

Shoulders + Core + LISS (GYM)

Pull Upper Body + LISS (GYM)

Shoulders + Bi’s + LISS (GYM)

Shoulders + Abs + LISS (GYM)

Arms + LISS (GYM)

Back + Tri’s + Core (GYM)

Pull + Core + LISS (GYM)

Push Workout + HIIT (GYM)

I loved this workout. I did lots of exercises that were new to me and it was awesome!! Ready to bring on tomorrow

I decided to run a little today and I’m not so much a fan of running lol. My bi’s are on FIRE though

Nice & sweaty! Nice to get back to everything! Now to stick with it!

Back + Bis + Cardio Quickie 💦 (GYM)

Never would have thought to put triceps and core together but it totally felt right!

Loved today!! My triceps are screaming and I really enjoy LISS, considering I’m not a super intense person I don’t always enjoy intense workouts. Thank you!!

Tricep + Core + LISS 🏃🏼‍♀️ (GYM)

Shoulders + Cardio Burnout 🥵 (GYM)

Added in some backwards walking because... knees...Def got some odd looks at the hotel gym...🤷‍♀️

Love this workout. I did it a second time this week. It’s been a rough week mentally but I’m ready to get back into it and get back on my normal schedule. Thank you 🙏🏻

Using barbells definitely makes me feel like more of a bad ass! 💪

Lower Body + Burnout Finisher 🏃🏼‍♀️ (GYM)

Janet

Upper Body + Core + LISS (HOME)

Loved the variety!! My core needs more attention so that part was rough 💪🏼

Upper Body + Core + LISS (GYM)

Tried to finish the workout but there’s about 630 people at my small gym so I can’t get any machines let alone a spot to workout. We’ll try again tomorrow!

Upper Body Pull + SPRINT 💨 (GYM)

Upper Body Pull + SPRINT 💨 (HOME)

Upper Body Push + HIIT 💪🏻 (HOME)

Crazy pump and my core is burning!! Loved it!

Marcela

Back & Biceps 💪🏻 (HOME)

Elise

Tricep + Shoulders + Chest (GYM)

I love lifting, ugh. I really liked the supersets and the exercises. This workout was fun!

Dang that ab finisher... got my husband to two today's workout and I definitely modified it for him...🔥🔥🔥

Triceps + Biceps + Core (GYM)

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