Name: Playbook - Leah Casciano - Arms & Abs 💪🏼💦
Uploaded: 2024-03-18T17:23:31.851Z
Duration: 35 min
Description: Arms & Abs 💪🏼💦

Amber

Ciara

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

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

Warm-up on your own to get your heart rate elevated and blood movin! 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

- Hold your dumbbells out front with your palms up
- Make a circle leading with your thumbs, as if you’re “emptying cans”
- Control the dumbbells the entire time while engaging your core

DB Empty the Cans

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

DB bent over reverse flies

- Start with a dumbbell in each hand
- Push hips back swinging the dumbbells behind you
- Thrust hips forward swinging dumbbells to the front
- Squeeze glutes as you come to full stand

DB skiers

Arms & Abs 💪🏼

Warm-up on your own to get your heart rate elevated and blood movin! 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//KB

- Begin with a dumbbell in one hand overhead
- Press hips back lower down until 90 degrees
- Drive through your heels to come back up
- Repeat both sides

Single Arm DB overhead squat

- Place your feet hip-width apart, and a  dumbbell at your chest
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Extend your arms and raise to shoulder height
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Lateral lunge with db front raise

- Begin by lying supine with arms extended straight up
- Sit up while keeping DB overhead

DB overhead sit up

Arms & Abs 💪🏼💪🏼

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate dumbbell from side to side

DB Russian twist

- Begin in push up position with dumbbells in both hands
- Row dumbbell toward your hip and lower back down
- Repeat with the opposite arm 
- Lower chest towards the ground
- Press through your arms to lift back up
- Walk hands to feet and curl body up to standing position repeat backwards

DB walkout to renegade row

- Hold both dumbbells in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the dumbbells towards your chin
- Keeping them close to the body
- Pause at the top, elbows no higher than the shoulders
- Return back to starting position

Dumbbell upright row

Arms & Abs 3

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

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

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 💦⏱

Erick Rangel

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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