Name: Playbook - Mariana Morais - W4/D5 Arms 💪🏽💦
Uploaded: 2022-03-14T00:43:24.714Z
Duration: 30 min
Description: W4/D5 Arms 💪🏽💦

- Complete given # of reps with one arm while holding opposite arm at the halfway point
- Switch and complete given # of reps with opposite arm
- As you curl your arms in, step back into the lunge

Dumbbell curl + lunge

Hold one end of the dumbbell with both hands, palms facing you. Keep your feet spread wide and toes pointed outward on both the sumo and upright row portions.

The range of motion should be dumbbell touching the floor at the bottom, up to chin level at the top.

Sumo Squat Dumbbell Row

- Start with your palms facing you
- Alternately press one dumbbell overhead rotating your wrist/arm as you press up
- Palm will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell alt. arnold press

Circuit 1

- Bend over to 90 degrees focus on rear delts 
- Raise the dumbbells engaging the back of your shoulders

Bent over dumbbell flies

- Start with your elbow bent and your arm crossed over behind your head
- Extend your arm engaging your tricep to bring the dumbbell up
- Bend at the elbow to lower dumbbell back down to starting position
- Complete desired reps then repeat on the opposite side

Dumbbell single arm overhead tricep extension - R

Dumbbell single arm overhead tricep extension - L

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement

Ball slam

Circuit 2

- 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

Lie on your back on the mat with your legs extended out in front of you. Place your arms by your sides, palms down. 

Engage your core by pressing your lower back into the mat and tucking your pelvis. Maintain this position during the entire movement.

Lift both legs off the ground about 6 to 12 inches from the starting position (in this case, the floor) or about a 45-degree angle.

Lower one leg toward the floor as you lift the other leg up. This is the start of the “scissoring” motion.

Scissor kicks

- With or without dumbbells
- Lying on your back, holding a single dumbbell in your hands 
- Lift your legs off the floor slightly, bracing your core muscles 
- Alternate lifting one leg and lowering the other for several repetitions

flutter kicks

Lie down on the floor

Turn your legs to one side

Crunch to your side

Side crunch - left

Side crunch - right

Circuit 3

W4/D5 Arms 💪🏽💦

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. 💪👍

W4/D5 Arms 💪🏽💦

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