Name: Playbook - Mariana Morais - W1/D2 Shoulders & Tris
Uploaded: 2022-02-05T04:52:06.463Z
Duration: 30 min
Description: W1/D2 Shoulders & Tris

Jamie

Mackenzie

Noelle

Killer arm work out , I loved the burn 🔥

Nancy

Great! I like these workouts. If I feel like they are kinda easy should I just up the weight?

Nikki S

Lina

It was amazing! It’s so nice going to the gym and knowing exactly what I’m there to do

Cindy

This app is exactlyyyy what I needed. It’s literally perfect, I love that it has a built in timer, and shows the videos as if it’s an insta story. Loving the 4 wk challenge so far!

Talitha Owsley

Good little arm burn workout. I'm enjoying the workouts thus far. Let's get strong 💪🏿

Brittney

Absolutely loved this workout, and felt amazing after! 🤩

Haley Nadine

Alexis Innes

Chanel

Stefania

Snigs

Killer arm workout. I am shaking in the best way. Loving this challenge♥️

Michelle

selena

Brilliant! I feel the burn… the good work out burn! Loving it!!!

Tarsha

Great! Didnt have a gym today, soo I took this instead! 💪🏻

Celine

This is a HIIT Workout :)
We will be doing 30-45 seconds of an exercise with 15 second rest

Rest 1 minute between circuits

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Rower

- Hold the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist until your palm is facing the opposite direction
- Lower with a slow and controlled movement

Arnold press

- 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 - beginner bent knee

- Keeping your arms bent to 90 degrees
- Raise your arms laterally up to shoulder height
- Lower with control

DB bent arm lateral raise

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

DB overhead tricep extension

- Keep your arms extended in front of you 
- Rotate the plate from one side to the other
- Keep your core engaged

Steering wheel

- Raise your elbow
- Extend your arm engaging your tricep
- Focus on a slow controlled movement
- 30 seconds each arm

Bent over one arm tricep extension (L+R)

Shoulder + Tricep Circuit

W1/D2 Shoulders & Tris

Gillian💓

Warm Up Stretch

michelle

I enjoyed this workout! Nothing overly complicated but still effective

Perri

This is how I want to start my new year!!🔥🔥

Ilze

W1/D1 Legs

Yaya

Emily

Samanta

W1/D3 Booty

Great workout day. I took your advice and watched a show on my phone (HULU) while I was on the treadmill for 30. And that little yoga stretch at the end was AH-MAZING! I'm ready for tomorrow's workout 💪🏿

A lot of cardio which I don’t always do but great! Good low active rest day.

W1/D4 Cardio & Stretch

Loving these workouts! Just the challenge I needed to get motivated in the gym again!

W1/D2 Shoulders & Tris

Community

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