Name: Playbook - Maria Teixeira - Lean Arms & Defined Shoulders | dumbbells
Uploaded: 2024-04-19T15:23:07.240Z
Duration: 20 min
Description: Lean Arms & Defined Shoulders | dumbbells

Intensity: 🔥🔥🔥
Equipment: light weight dumbbells

*Do an entire round of all the exercises without rest. Take a 1 minute rest after finishing each round. Total of 2 rounds!*

F O R M
• squat with good posture, engage core
• underhand hold with palms facing up
• keep elbows locked in place as you pivot your forearms around them
• squeeze and flex your biceps at the top
before lowering

❌ don't swing your elbows forward
❌ don't use your whole body to lift the weight

✨ focus on isolating your biceps to lift
the weight
✨ go through the full range of motion, lowering the weights all the way down

Extended Arms Bicep Curl Squat Hold

F O R M
• spine neutral, shoulders back, engaged abs
• arms bent at a 90 degree angle
• drive elbows up to lift arms, stay at 90 degree angle
• come back down controlled

❌ don't swing your arms
❌ don't jerk the weight up

✨ focus on using your shoulders to lift the weight with control

90 Arm Lifts

F O R M
• good posture, engage core
• underhand hold with palms facing up
• keep elbows locked in place as you pivot your forearms around them
• squeeze and flex your triceps at the top
before moving forward

❌ don't swing your arms forward
❌ don't use your whole body to lift the weight

✨ focus on isolating your arms to lift
the weight
✨ go through the full range of motion, bringing the weights far back

Extended Arm Curls

F O R M
• hands directly under your shoulders and knees directly under your hips
• neutral spine
• engage your core
• knees do not touch the floor
• alternate arms to touch opposite shoulder

❌ don't arch your back
❌ don't rest your knees on the floor or you'll lose tension in your core
❌ don’t flare your elbows out wide
❌ don’t look up

✨ engage your core the entire time
✨ use your core to control the move
✨ keep breathing and squeeze your core tighter every time you breathe out

Bear Shoulder Taps

F O R M
• hands directly under your shoulders and knees directly under your hips
• neutral spine
• engage your core
• knees do not touch the floor
• alternate arms to touch opposite shoulder


F O R M
• hands directly below shoulders
• spine in a neutral position
• feet hip width apart
• hips locked in, flexing glutes & quads
• squeeze your core from front to back, keeping it engaged the entire time
• bring your hips back to your feet and burst forward into a plank

❌ don't arch your back or lift your hips in the air
❌ don't look up

✨ keep breathing and squeeze your core tighter every time you breathe out
✨ shift your body slightly forward over your elbows/hands for better core activation

Plank Bursts

Complete on both sides

F O R M
• play in your side with shoulders back, abs engaged, and neutral spine
• place hand on the floor right under the arm pit
• keep your elbow tucked in close to your body
• with control lower and push back up with your arm until elbow is fully extended but not locked in

❌ don't let your elbow go sideways
❌ don't do half reps
❌ don’t use the rest of your body to push you up

✨ focus on isolating your triceps
✨ go through the full range of motion,
squeezing and flexing your tricep when your arm is straight

Side Lying Tricep Extension

Lean Arms & Defined Shoulders | dumbbells

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Rep this workout 3x if you really love yourself 😂 😭

Kait

Ashley 

I finally am putting this into good use. Now that I found my yoga mat and I got Charlotte to do it with me. It was really difficult for me because of my massive weight gain as well as my back injury that I’ve had for such a long time from my car accident every time my back is aggravated, I can’t really do strenuous workouts, but I tried my best, and I definitely felt the burn. 🔥

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Easy to get motivated and started with this workout, and then the burn set in haha 😅

Loved this workout, my lower back is very sensitive and this helped me relieve some of the pain... ❤️

Jannette

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Definitely harder than what it sounds. My arms are on fire.

Alexandra Garcia

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