Name: Playbook - Legal Weight - Arms & Abs
Uploaded: 2024-04-19T13:46:46.583Z
Duration: 60 min
Description: Arms & Abs

We have Arms & Abs on the menu today! Since this will be a low intensity workout, you can do this as on an ‘active rest’ day or it can be an addition to another workout.
Take your time, don’t rush through the reps. Let’s Work!

Tie a band to the pull up bars. Place 1 or both feet in the band & flex your toes upwards to activate your core. With an underhand grip (supine) grab onto the bars, lean back slightly as you pull yourself all the way up

Chin ups, resistance band

Place hands outside of hips onto the bar. Do 7 reps from the bottom to half way up, then 7 more reps from half way to your shoulders then 7 full reps, top to bottom.
*in this demo, to save time for the video, I just did 3 reps bottom, top and full.

Barbell 21’s

Lat on the floor next to something sturdy for you to hold on to. With legs straight, lift them off the ground as well as your hips & push them towards the ceiling then slowly descend back to the starting position.

Supine Leg Raises

Circuit 1

In a seated tricep push down machine, lean forward slightly as you press down. Contract your triceps in each rep

Tricep Push Down

With one hand, grab onto the cable keeping elbow tucked by your side. Extend from the elbow only. Full extension/lock out

Single Arm Cable Tricep Extension

Lay supine, bring hands toward the ground as you bring your knees to your chest

Suitcase Sit Ups

Circuit 2

Adjust pad so that your arms rest comfortably over it. Focus on contracting your biceps in each rep and make sure to fully extend arms.

Preacher Curl

Take a step away from the cable station. In a staggered stance, push hips back and keep chest  down. Hold onto the bar with a narrow grip. Bend at the elbows only as you extend out, lock out

Overhead Tricep Extensions *straight bar

Adjust cable slightly below shoulder height. Feet should be hip width apart. Keep arms straight as you pull cable all the way over. Hips should stay squared, no rotation.

Cable Woodchops

Circuit 3

Adjust cable to that it’s shoulder height. Step away from cable so that you have enough room to fully extend your arm. Keep core tight. No swinging or momentum

Single Arm Cable Bicep Curls

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

Attach a rope at the highest setting. Grab onto the rope and pull towards your head. Keep each side close to your temples. In a kneeling position, you’ll want to round your spine as you pull your elbows to your knees contracting your abdominal muscles.

Rope Crunch

Circuit 4

Arms & Abs

Shoulders & Quads

Posterior ⛓️‍💥 Chain

6pack Abs

Push / Pull

Leg Day 🦵🏽

Full Body

HIIT 🥵

Mitch

Salute the Glutes

Kettlebell Conditioning

Dumbbells ONLY!

Kaitlin

Yesenia

Quads!

Back & Shoulders

Rosalyn

Ange

Glutes!

🔥💪🏼🔥 got the best pump from this workout!!

Hanna

Push/Pull (upper)

Mena

Candy

Kettlebell Leg Day

HIIT 🔥

Chest & Back

Quads Day 🦵🏽

Full Body Quickie!

Christine

Back Day

Glutes & Hammies

Anterior Chain

Posterior Chain

Kettlebell Day

Chest & Shoulders

Solid Core

Back & Bi’s 💪🏽

Upper Body Push Day

Dumbbells ONLY

Kettlebell Full Body

All QUADS!

Great workout! I really liked this one. Feeling Stronger today👏💪

Arms & Abs

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