Name: Playbook - Nadina Zarifeh - 06 - 10 mins 10 days
Uploaded: 2023-02-23T02:15:34.675Z
Duration: 10 min
Description: 06 - 10 mins 10 days

Attn full body! You’re getting summoned. Grab your ankle weights and dumbbells if you got ‘em and let’s get started! 😍

Butt Kicks Bicep Curl Combo

Stationary Overhead Reaches

Stationary Floor Reaches

Hopping Twists

Warm Up

W Palms Up w/Dumbbells

Outer Bicep Curl to Overhead Press w/Dumbbells

Elevated 90 Degree Pulses w/Dumbbells

90 Degree Front Raises w/Dumbbells

90 Degree Lateral Raises w/Dumbbells

Hammer Curls to Lateral Raises w/Dumbbells

Arm Circuit

Lunge Position Lat Pulls

Lunge Position Alternating Rows

Lunge Position Flys

Lunge Pulses

Circuit

Side Elbow Plank - Right

Side Elbow Plank Hip Pulses - Right

Side Elbow Plank - Left

Side Elbow Plank Hip Pulses - Left

Mini Core

Crescent Lunge - Right

Kneeling Half Front Split - Right

Low Lunge Torso Twist Arms Extended Stretch - Right

Crescent Lunge - Left

Kneeling Half Front Split - Left

Low Lunge Torso Twist Arms Extended Stretch - Left

Cat Cows

Extended Puppy

Child’s Pose Side Stretch - Right

Child’s Pose Side Stretch - Left

Butterfly Stretch

Cross-legged Forearm Stretch - Right

Cross-legged Cross Arm Stretch - Right

Cross-legged Forearm Stretch - Left

Cross-legged Cross Arm Stretch - Left

Vertebrae Roll Up

Skaters Arm Swings

Skiers Arm Swings

Arm Shakes

Cool Down

06 - 10 mins 10 days

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10 - 10 mins 10 days

06 - 10 mins 10 days

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