Name: Playbook - Nikki Font - W1/D2 Shoulders / Abs
Uploaded: 2023-12-30T00:22:23.564Z
Duration: 60 min
Description: W1/D2 Shoulders / Abs

Was great started with air bike for 20 min then to this workout finished off with 10 min on the stairs wheeeeee !!!

Marian  Hernandez

Ekene

Sweating my butt off. GREAT workout. The ab session was killer. 🔥

Nessa Breann

By the second exercise my shirt was already drenched & my abs are on fire!! 🔥🔥

Mia 💛

Nikki

You will need :

- Bench
- Dumbbells
- Cable Machine

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

ARNOLD PRESS

- With your chest flat on an incline bench and a dumbbell in each hand
- Lift the dumbbells up at a 45° angle
- Squeeze your shoulders at the top
- Slowly lower the dumbbell back down

CHEST SUPPORTED FRONT RAISE

SS - complete both exercises, back to back, with no rest in between, to complete 1 set

- Raise the cable with a slight bend at the elbow
- Raise until you reach shoulder height

SA CABLE LATERAL RAISE

- Hold the rope with your palms facing each other
- Raise until shoulder height pausing at the top 
- Lower with a slow controlled motion

ROPE CABLE FRONT RAISE

Superset #1

- From elbow plank position
- Walk your hands up to high plank
- Reverse movement back down to the elbows 
- Switching your lead hand each rep (up, up, down, down) 
- Maintain a tight core throughout the movement

10 on BOTH sides

PLANK UP DOWN

12 Decline Sit Ups
12 Russian Twists
12 Crunches

4 rounds!

💡Complete ALL 3 exercises in a row (36 reps). Then REST, & repeat 3 more rounds!

Decline Abs

W1/D2 Shoulders / Abs

Waldo

W1/D1 Full Body

Julissa

Emma

Diana

W1/D3 Glutes / Hamstrings

Exzon

Your abs are not ready, but they will love you after

Mary Petrizzi

I loved it! I’m already so sore from yesterday 😫

Aspen

W1/D4 Back / Bis / Abs

W1/D5 Chest / Tris

W1/D6 Glutes / Quads / Abs

W1/D7 Rest

Ally Leara

this thrusters were killer today!!🥵🥵

W2/D1 Full Body

Shoulders are shaking! Plank up downs are 🔥🔥🔥🔥

W1/D2 Shoulders / Abs

Community

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