Name: Playbook - Mariana Morais - W1/D2 Arms & Core 💪🏽 🔥
Uploaded: 2022-03-14T01:08:55.281Z
Duration: 40 min
Description: W1/D2 Arms & Core 💪🏽 🔥

First at home work out and I loved it!!! Felt a good burn in the muscle! Yay! More home workouts when I’m lazy. 💪👍

Tarsha

This workout will have your core and arms on fire 🔥 

Designed to be high intensity training with exercises being 30-45seconds long, and a short 15sec rest.

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand, bend arms to 90 degrees at your sides
- Extend your arms back engaging your triceps
- Lower back to starting position

Dumbbell row + tricep kickbacks

Stand with knees bent and lean forward slightly, with dumbbell in each hand. Straighten arm backwards until it is parallel & hold

Dumbbell Tricep Hold

- 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

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

Stand up straight with a dumbbell in each hand. Bring knee to chest while curling both arms at the same time. Switch legs after each curl.

Dumbbell High Knee + Curl

- From a standing position take one giant step back
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- With the opposite hand press the dumbbell overhead
- Reverse the movement back to starting position - Complete desired reps then repeat on the opposite side

Reverse lunge w/ dumbbell shoulder press

Circuit 1

Begin in a full plank on your hands. Lower your right elbow to the mat and then your left, coming into an elbow plank.
Put your right hand on the mat, and straighten your right elbow. Do the same on the left to return to a full plank.

Up & Down Plank

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Go back in a controlled motion 
- Engage your core

Butterfly sit up

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunches

Lie on mat, with your back flat, knees bent and your feet flat on the floor slightly wider than shoulder-width apart.
Fully extend your arms down the side of your body, palms facing in. This is the start position.
Exhaling, crunch your torso forward and to the right until you can touch your right heel with your right hand.
Now move to your left side.

Heel Reaches

- Begin in a supine position with arms and legs straight up
- Roll your shoulders off the ground and reach for your toes
- Roll back down and repeat

Toe taps

The foundational exercise is the standard crunch performed face up, with your feet flat on the floor and your knees bent. Place your hands behind your head, contract your abs and then lift your head and shoulders off the floor.
Twist your right elbow to your left knee.

Bent Knee Crunch - Right

The foundational exercise is the standard crunch performed face up, with your feet flat on the floor and your knees bent. Place your hands behind your head, contract your abs and then lift your head and shoulders off the floor.
Twist your left elbow to your right knee.

W1/D2 Arms & Core 💪🏽 🔥

Community

More workouts from Mariana Morais