Name: Playbook - Leah Casciano - Arms & Abs 💪🏼💦
Uploaded: 2024-03-18T17:23:31.927Z
Duration: 45 min
Description: Arms & Abs 💪🏼💦

Erick Rangel

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 simultaneously for the allotted reps cycling through the first three movements for four minutes.  You'll stop what you're doing at 4:00 and complete a 30-second BURN-OUT of the fourth exercise in that circuit.
Minimal rest between AMRAPS will help keep your heart rate elevated while longer rest will give for more recovery. 🥊💪🏼🔥

Equipment:
⚡️ Dumbbell(s)

- 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

Alternating seated shoulder press

- Sit on the floor with back and legs straight
- Lift legs off the floor about 12 inches

Seated leg lifts

- Start in a push up position
- Lower your chest to the floor and lift your hands up
- Then press yourself back up to starting position

Hand release push-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

DB Upper Body AMRAP

4-min AMRAP (as many reps rounds as impossible) + 30-second Burn-out
Work one movement simultaneously for the allotted reps cycling through the first three movements for four minutes.  You'll stop what you're doing at 4:00 and complete a 30-second BURN-OUT of the fourth exercise in that circuit.
Minimal rest between AMRAPS will help keep your heart rate elevated while longer rest will give for more recovery. 🥊💪🏼🔥

Equipment:
⚡️ TRX

- Begin in standing prone
- With your elbow slightly in front of you 
- Press the end of the strap up 
- Reach full extension at the top
- Lower with control back to starting position

Single Arm TRX Press

- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your body toward the handles alternating your grip between each rep
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX Alternating Grip Row

- Start in a high plank position 
- Lower your chest to the floor
- Bring your knee towards your chest 
- Focus on your abs throughout the movement

TRX Atomic Push-Up

- Start in a plank position with hands in TRX straps
- Bring your hands forward with out letting your glutes dip down 
- Keep your core engaged

TRX Extended plank hold

TRX Upper Body AMRAP

4-min AMRAP (as many reps rounds as impossible) + 30-second Burn-out
Work one movement simultaneously for the allotted reps cycling through the first three movements for four minutes.  You'll stop what you're doing at 4:00 and complete a 30-second BURN-OUT of the fourth exercise in that circuit.
Minimal rest between AMRAPS will help keep your heart rate elevated while longer rest will give for more recovery. 🥊💪🏼🔥

Equipment:
⚡️ Medball

- 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

- Start in a plank position with hands on medicine ball 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Medball Mountain climbers

- Lying face up with knees bent and feet flat on floor
- Hold med ball with your arms extended overhead
- Curl head and shoulders off the floor engaging core
- Bring the ball in front of body as you sit up and toss overhead
- Return to starting position under control

Med ball sit up with toss

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

Hollow body hold

CORE

4-min AMRAP (as many reps rounds as impossible) + 30-second Burn-out
Work one movement simultaneously for the allotted reps cycling through the first three movements for four minutes.  You'll stop what you're doing at 4:00 and complete a 30-second BURN-OUT of the fourth exercise in that circuit.
Minimal rest between AMRAPS will help keep your heart rate elevated while longer rest will give for more recovery. 🥊💪🏼🔥

Equipment:
⚡️ None

- 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 while rocking your toes and fingers back and forth towards the floor

Hollow Body Rocks

Arms & Abs 💪🏼💦

This was super challenging! My lower body is ready to give out and I'm sweating like crazy 😅

Heather

Edyta

🍑 Focused Circuit

Bodyweight Circuit

Amber

Alessia

Some of the reps/sets don’t make sense. For the unilateral stuff that is for 3 rds, should I be switching in the middle of the 40 sec?

FULL BODY HIIT

Gia Gaudio

Buns & Guns 🍑💪🏼

Leah

Buns & Abs 🍑💦

AWESOME!!! 🔥 Quick, yet efficient AF! 🥵

30-second Interval Circuits

The 45 sec run only during the first exercise. Then only 15 sec

FULL BODY Circuit

Lorelei

David

Vanessa Solomon

Ciara

Leg Focused Circuit

Susan

So easy to follow! It will get your heart rate up and make you sore though! 😂

Lisa Greg-uanseru

😮‍💨😮‍💨😮‍💨🔥🔥🔥🔥

Cardio & Core 💪🏼💦

BUNS & GUNS 🍑💪🏼

UPPER BODY HIIT

Whether 5 or 45 minutes, these workouts always get me sweating.

Gianna Gaudio

CONDITIONING 💦⏱

Loved it! Great sweat and my arms and abs are feeling it!!!

Annette Phillips

This was quick and efficient. Got a good sweat and was able to scale it back in the way i needed today!

Arms & Abs 💪🏼💦

Community

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