Name: Playbook - Mariana Morais - W1/D5 Arms & Abs💪🏽🔥
Uploaded: 2022-03-14T01:26:39.304Z
Duration: 30 min
Description: W1/D5 Arms & Abs💪🏽🔥

Cristina

- Place your hands on the front edge of the box just outside hips
- Move forward off the box 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

Box dips

Stand with your feet shoulder width apart holding a dumbbell in each hand with your arms straight. Keep your head up, chest up and shoulders back.
Keeping your arms straight, move the dumbbells creating a semi-circle until they touch above your head and then lower the back down to the starting position.

Dumbbell Around the World

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body to a plank position 
- Hop forward placing your feet on the floor
- Stand up

1/2 Burpee

Circuit 1

- Hinge at the hips and come down with a neutral spine
- Pull the dumbbell up engaging your lats 
- Keep your core tight focus on a slow controlled movement

Dumbbell alternating bent over rows

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended
- Front, Middle, Side

Dumbbell bicep curls (front, 45deg, side)

Circuit 2

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

Banded Plank Jacks

- Start in a push up plank position
- Pike your hips up and have your feet tap out to the side
- Alternate taps

Plank toe taps

Place band around lower thigh just above kneed. Get into high plank position. Lift leg up and then back onto a plank. Repeat on other side.

Banded Plank Kickbacks

Circuit 3

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

- 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

Lie down on your back with your arms and legs straight out.

Lift your shoulders off the floor and bring your right arm and left leg up. Reach up from your abs to actually touch (slowly and in a controlled manner).

Lower your arm and leg down to the starting position and switch sides. Repeat the exercise according to the training plan alternating arms and legs with every rep.

Crossover Toe Touch Crunch -Right

Crossover Toe Touch Crunch - Left

Circuit 4

W1/D5 Arms & Abs💪🏽🔥

Kicked my ass before school. Practically had me crying

Emma

Jülide M. Çelebi

Carla

W1/D1 Booty Pyramid 🍑

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

W1/D5 Arms & Abs💪🏽🔥

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