Name: Playbook - Leah Casciano - Arms & Abs // Day 1
Uploaded: 2022-02-08T14:48:22.648Z
Duration: 35 min
Description: Arms & Abs // Day 1

Jelly

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 being used in these workouts will be found in any standard commercial gym!

This shouldn’t take longer than 60-minutes maximum. ⏱

Jumping jacks

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging
- Increase speed as you feel comfortable

Butt kicks

- Push your hips as you come down
- Pop your feet in and out
- Reach parallel and explode up

Pop Squats

- Bend knees and hips back for a body weight squat
- Bring one leg up to meet the opposite arm at extension 
- Alternate sides

Squat Toy Solider

- Begin with feet shoulder width apart
- Bend at the waist and walk hands out to a push up position
- Walk hands back towards your legs and stand up

Walk outs

- Stand in a split stance one leg forward and your opposite foot straight back
- Bend your front knee so that it is at about a 90-degree angle
- Press down and drive the hips forward until you feel a stretch from the front of your hip
- Hold the stretch for about 20 to 30 seconds

Forward lunge stretch

- Reach towards your opposite toe keep your arm and leg extended 
- Engage your core as you go up

Opposite toe touch (extended)

Dynamic Warmup

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

- 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 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

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

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

1 arm dumbbell row

- Arms extended above shoulders a dumbbell in each hand
- Bend at the elbow lowering the dumbbells towards your head
- Fully extend up contracting your triceps

2 arm dumbbell skull crushers

- Raise your arms and legs keeping a weight in front of your chest
- Keep your core engaged 
- Focus on breathing

Weighted Boat hold

Arms & Abs 2

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:
⚡️ Medicine Ball

- 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

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Hold medicine ball in front of your core
- Twist your torso from side to side

Medball Russian twists

- 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

Arms & Abs 3

- Stand facing a wall or partner
- Hold medicine ball with both hands, elbows flexed, at chest level
- Push and release the ball straight ahead as hard as possible
- Catch and repeat

Medicine ball chest pass

- Begin with medicine ball overhead
- Step forward with one foot and lower down until both knees are 90 degrees 
- Press through front heel to return to starting position
- Repeat with the opposite foot

Medicine ball overhead lunges

- Stand with body turned at a 90 degree angle from a wall or partner
- Hold medicine ball with both hands, elbows flexed, at chest level
- Use core, hips and glutes to rotate body explosively toward the wall
- Pivot back leg and push the ball using the back arm
- Catch and repeat

Arms & Abs // Day 1

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Arms & Abs // Day 1

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