Name: Playbook - Nikki McGrath - Tabata Arm Day
Uploaded: 2024-04-10T18:05:09.316Z
Duration: 50 min
Description: Tabata Arm Day

Go do my Upper Body Warm up, located in my WARM UP Collection.

This workout will focus on toning and strengthening your arms and shoulders. 

The first circuit will focus on shoulders, then you have two separate supersets that will focus on your arms. 
Note: after the 1st superset, you’ll do: 
20 push ups 
20 plank jacks 
60 second plank
BEFORE moving to the next superset. 

Finish with these 3 exercises. 

You got this!

Repeat these 3 exercises 3x for time. You got this team, let’s do it! 

Rest when needed.

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

Kneeing Single Arm Shoulder Press

Lateral Raise to Front Raise

Shoulder Circuit

Repeat these two exercises back to back with minimal rest. You got this!

3 way Curl

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

Superset

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up

Push up

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

Plank jacks

- Get into a side elbow plank position 
- Hold for time

Elbow Plank Hold

Repeat these 2 exercises back to back with minimal rest. You got this!

Seated Curl

- 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

Dumbbell overhead tricep extension

Tabata Arm Day

Nikki

Full Upper

Freaking awesome. I’m going to be so sore!

Dumbbell ONLY Upper

Gym- Shoulder Workout

So good 😍❤️ can’t wait for you guys to try this one!

Tabata Arm Day

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