Name: Playbook - Leah Casciano - Arms & Abs 💪🏼💦
Uploaded: 2024-03-18T17:24:00.736Z
Duration: 45 min
Description: Arms & Abs 💪🏼💦

Warm up on your own (or go to the 'BOOKENDS' tab)  to get your heart rate elevated and blood moving! 
Go through these workouts at your desired effort and intensity. 
Minimal rest will help with keeping your heart rate elevated while longer rest will give for more recovery between sets. 🥊💪🏼🔥

Equipment:
⚡️ Dumbbells
⚡️ TRX

This shouldn’t take longer than 45-minutes maximum. ⏱

4-min AMRAP (as many reps rounds as impossible) + 30-second Burn-out

Work one movement at a time for the allotted amount of reps. You'll stop what you're doing at 4:00 and complete and 30-second BURN-OUT of the fourth exercise in that circuit.

Minimal rest between AMRAPS will help with keeping your heart rate elevated while longer rest will give for more recovery. 🥊💪🏼🔥

Equipment:
⚡️ Dumbbell(s)

- Hold the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist until your palm is facing the opposite direction
- Lower with a slow and controlled movement

**Can be done standing in the AMRAP

DB seated Arnold 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

- Start in a seated position
- Press both dumbbells overhead
- Bring one db down 
- As you push up bring the opposite side down
- Keep your core engaged throughout the movement

**Can be done standing in this AMRAP

Alternating seated shoulder press

- Start with one hand on the floor one on medicine ball
- Perform a push-up coming down slowly
- Roll the ball to the opposite side between reps
- Keep your core engaged

Elevated Plyo Push Up

DB Upper Body AMRAP

4-min AMRAP (as many reps rounds as impossible) + 30-second Burn-out

Work one movement at a time for the allotted amount of reps. You'll stop what you're doing at 4:00 and complete and 30-second BURN-OUT of the fourth exercise in that circuit.

Minimal rest between AMRAPS will help with keeping your heart rate elevated while longer rest will give for more recovery. 🥊💪🏼🔥

Equipment:
⚡️ TRX

- Engage triceps as you extend your arms
- Keep core tight

TRX Overhead tricep extension

- Start with your hands in TRX straps
- Perform a push-up coming down slowly
- Keep your core engaged

TRX Incline push up

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower
- Keep your feet planted for support

TRX Assisted pull-ups

- From elbow plank position 
- Walk your hands up to high plank 
- Reverse movement back down to the elbows 
- Maintain a tight core throughout the movement

Plank Up/Downs

TRX Upper Body AMRAP

- Start in a plank position
- Bring your hands forward with out letting your glutes dip down 
- Extend one arm at a time
- Keep your core engaged

Extended plank with reach

- Rotate your hips from one side to the other
- Keeping your back flat and your core engaged

Plank hip taps

CORE

4-min AMRAP (as many reps rounds as impossible) + 30-second Burn-out

Work one movement at a time for the allotted amount of reps. You'll stop what you're doing at 4:00 and complete and 30-second BURN-OUT of the fourth exercise in that circuit.

Minimal rest between AMRAPS will help with keeping your heart rate elevated while longer rest will give for more recovery. 🥊💪🏼🔥

Equipment:
⚡️ None

- Lay with your legs straight out in front of you
- As you raise your legs, reach your fingers toward the ceiling and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

V-up

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks

- Hold your arms and legs extended above the floor
- Keep your core engaged and your lower back on the floor

Hollow body hold

- Hold your arms and legs extended above the floor
- Keep your core engaged and your lower back on the floor while rocking your toes and fingers back and forth towards the floor

Hollow Body Rocks

Arms & Abs 💪🏼💦

ARMS & ABS 💪🏼💦

Leah

CARDIO & CORE  💦// 30s On x 15s Off

BUNS & ABS 🍑

Savannah

UPPER BODY HIIT

Loving these HIIT intervals that deliver a hell of a pump

LOWER BODY HIIT

FULL BODY HIIT // 5 x 5min AMRAP

12min Kettlebell Intervals // FULL BODY

FULL BODY HIIT // 3 x 6min AMRAP

FULL BODY HIIT // 3 x 12min AMRAP 2

CARDIO & CORE

FULL BODY HIIT // 3 x12min AMRAPS

Your workouts are exactly what I have been looking for! Great burn!

Kirsten

FULL BODY HIIT

BUNS & GUNS 🍑💪🏼

CARDIO & CORE // 30s On x 10s Off

12MIN DB AMRAP // FULL BODY

12MIN KB AMRAP // FULL BODY

LOWER BODY CIRCUIT

FULLBODY HIIT

I didn't feel like working out but seeing this 12 minute workout tricked my brain into getting active! Now I'm exhausted and am so glad I did it. I highly recommend this one! 💪

Heather

12-min Intervals // BUNS & ABS

I loved this workout! It was fun and quick but also challenging ❤️

12-min Intervals  // FULL BODY

I'm loving these HIIT workouts! Definitely feeling the 🔥

Lorelei

The amount of sweat right now! Girllllllll, this was awesome! The hollow hold section got me good 🥵

Gianna

Those 10s rests really help keep the heart rate up and the sweat pouring. GREAT workout for the amount of time! 🙌

Arms & Abs 💪🏼💦

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