Name: Playbook - Kris Gethin - W12/D4
Uploaded: 2023-05-26T22:41:00.999Z
Duration: 45 min
Description: W12/D4

Week 12 Workout 4 – Arms, Abs, Calves

**60 Seconds Run / On The Spot Run to begin**
- Dumbbell Biceps Curls
- Triceps Dip
- Hammer Curls
- Dumbbell Standing Calf Raises
- Alternating Dumbbell Curls (25 each arm)
**60-Second Jump Rope mid-workout**
- Dumbbell Overhead Triceps Press
- Single-Leg Calf Raise (25 each leg)
- Close Grip Push-Ups
- Sit-up
- Lying Scissor Kick
- Mountain Climber
**60-Second Plank Hold to finish **

Perform the following circuit with as little rest as possible between exercises beginning with On-the-Spot Run and ending with Plank Hold. Perform 25 reps of each exercise, resting 1 minute rest at the end of each circuit. Repeat circuit another 4 times.

**60 Seconds Run / On The Spot Run to begin**
- Dumbbell Biceps Curls
- Triceps Dip
- Hammer Curls
- Dumbbell Standing Calf Raises
- Alternating Dumbbell Curls (25 each arm)
**60-Second Jump Rope mid-workout**
- Dumbbell Overhead Triceps Press
- Single-Leg Calf Raise (25 each leg)
- Close Grip Push-Ups
- Sit-up
- Lying Scissor Kick
- Mountain Climber
**60-Second Plank Hold to finish **

- Run in place for desired time or reps 
- Increase speed as you feel comfortable

On the Spot Run

- Stand up straight with a dumbbell in each hand at arm's length
- Keep your elbows close to your torso 
- Keeping the upper arms stationary, exhale and curl the weights while contracting your biceps
- Continue to raise the weights until your biceps are fully contracted, rotating the palms of your hands until they are facing your shoulders
- Hold the contracted position for a brief pause as you squeeze your biceps
- Slowly lower the dumbbells back to the starting position

DB Curls

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench Tricep Dips

- Stand up with your torso upright and a dumbbell in each hand being held at arms length (The elbows should be close to the torso)
- The palms of the hands should be facing the center of your body 
- While holding the upper arm stationary, curl the weight forward and up while contracting the biceps as you breathe out
- Continue the movement until your biceps is fully contracted and the dumbbells are at shoulder level
- Hold the contracted position for a second as you squeeze the biceps
- Slowly begin to bring the dumbbells back to starting position as your breathe in

DB Hammer Curls

- Stand upright holding two dumbbells by your sides
- With your toes pointing forwards, raise your heels off the floor, pressing through the balls of your feet and contract your calves
- Slowly return to the starting position

DB Standing Calf Raise

- Stand up straight with a dumbbell in each hand at arm's length
- Keep your elbows close to your torso 
- Keeping the upper arms stationary, exhale and curl the one dumbbell while contracting your bicep
- Continue to raise the weight until your bicep is fully contracted, rotating the palm of your hand until it is facing your shoulder
- Hold the contracted position for a brief pause as you squeeze your bicep
- Slowly lower the dumbbell back to the starting position and repeat with the opposite arm

25 reps per arm

Alternating DB Curls

- Jump rope with the rope passing under your feet once each jump

Jump Rope

- Hold a single dumbbell overhead
- 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

DB Overhead Tricep Press

- Stand upright, holding a single dumbbell, balanced on a single leg
- With your toes pointing forwards, raise your heel, pressing into the ball of your foot and contract your calf
- Slowly return to the starting position
- Complete desired reps then repeat on the opposite side

25 reps per leg

DB Single Leg Calf Raise

- From a high plank position, hands under shoulders 
- Bending at the elbows, lowering your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms, pressing yourself up

Close Grip Push-Up

- Lying flat on your back with legs together, bent at the knees, and feet flat on the floor
- Place your hands at the temples
- Engage your core, raise your upper body until you’re sitting upright
- Lower yourself back to the start position with control

Sit-Up

- Lie on your back on the floor with your legs extended and your arms alongside your hips, palms down (Or, place your hands under your glutes or lower back if you need help stabilizing your core)
- Push your lower back into the floor (or your hands, if they’re under your lower back) to help engage your core
- Lift your legs 4 to 6 inches off the floor
- Squeeze your abs to keep your back from arching
- Keeping your legs straight, lift one leg higher, and then switch legs (Move in a up-and-down motion)

R/L equals 1 rep

Lying Scissor 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

- Begin in the low plank position, face down with your forearms and toes on the floor
- Your elbows are directly under your shoulders and your forearms are facing forward
- Your head is relaxed and you should be looking at the floor
- Engage your abdominal muscles, drawing your navel toward your spine
- Keep your torso straight and rigid and your body in a straight line from your ears to your toes with no sagging or bending
- Hold this position for time

W12/D4

More workouts from Kris Gethin