Name: Playbook - Maria Teixeira - Upper Body + Abs
Uploaded: 2024-05-01T22:25:06.808Z
Duration: 22 min
Description: Upper Body + Abs

Syndessa

Whew that was tough lol I don’t know how I completed the 4th round of the second circuit 💪🏽👏🏽

Monika Kubala

Great. Easy to follow workouts for a beginner. Thank you

Anna

Circuit 1 
- Pike toe tap to high plank 4 x 30 sec
- Dumbbell zombie sit ups 4 x 30 sec
- Plank 4 x 30 sec
- Star jacks 4 x 30 sec

Circuit 2 
- Alternating dumbbell snatch 4 x 30 sec
- Bird dog knee to elbow 4 x 30 sec
- Tricep dips 4 x 30 sec
- Twists 4 x 30 sec

Finisher
- Mountain climbers 30 sec

- Start in a high plank position
- Pike your hips up and reach across with one hand touching the toes on the opposite foot
- Return to starting position and repeat on the opposite side

Pike Toe Taps to High Plank

- Lying with your legs extended 
- Holding the dumbbell with your arms extended overhead 
- Bring your torso up maintaining the dumbbell overhead 
- Lower with a slow controlled movement keeping your core engaged

Dumbbell Zombie Sit Ups

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank

- Squat down and reach towards the floor with both hands
- Explosively jump up extending your legs out and your arms overhead

Star Jacks

Circuit 1

- Grab the dumbbell from the floor with your arm extended
- Pull the dumbbell straight up 
- Lead with your elbow until the dumbbell is over your shoulder
- Extend your arm and keep your knees soft
- Reverse the movement back down to the ground and repeat on the opposite side

Alternating Dumbbell Snatch

- 30 seconds each side
- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Pull your elbow and knee together then extend back out
- Complete desired reps then repeat on the on opposite side

Bird Dog Knee to Elbow

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Tricep Dips

- Hop, twisting your body from side to side

Twists

Circuit 2

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain Climbers

Upper Body + Abs

Carmen Mohammed

Back + Shoulders

My upper body is stronger than I give it credit for lol 😱

Back

Perfect way to end the night, or start the day!

Spring

Upper Body - arms + chest

Ana 

thank you for a workout that really targets that stubborn arm fat

Maria

Strong Arms at Home

Amazing! Love the band alternative for travel!

Miriam Gabriela

Aylin

Upper Body

Upper Body & Core

LOVE a good back workout and awesome with the Hera band!

Upper Body + Abs

Community

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