Name: Playbook - Leah Casciano - Arms & Abs 💪🏼💦
Uploaded: 2024-03-18T17:23:31.820Z
Duration: 35 min
Description: Arms & Abs 💪🏼💦

Amber

Alessia

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:
⚡️ Cables

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

- Begin with rope/bar underhand grip in your hands
- Curl bar up towards your shoulders
- Lower down until arms are extended

Cable bicep curls

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

Cable Overhead tricep extension

Upper

- Keep your arms extended and focus on the back of your shoulders

Cable reverse flies (single arm)

- Bend at the hips with back flat and elbow bent 90 degrees
- Keep arm at your side then extend arm back until parallel with your body

Cable triceps kickback

- Hands shoulder width apart and raise to upper chest level

Cable Upright row

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

- 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

Dumbbell bent over reverse flies

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell front raises

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

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

DB overhead sit up

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

DB Russian twist

- Begin in a push up position with a dumbbell place on one side of your body
- With the opposite hand pull the dumbbell through to the other side

DB plank pass through

Core

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:
⚡️TRX

- 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

- 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

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

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?

Arms & Abs 💪🏼💦

Community

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