Name: Playbook - Nona Bayat - 18/75
Uploaded: 2022-03-03T16:02:14.851Z
Duration: 90 min
Description: 18/75

Amanda Souza

Tiffany

There should be some chest workouts added to make this workout complete.

Trish

Really helpful at least having one workout @ home

Sofia

Jinx

Kaileigh

this workout gave me the craziest pump in the gym, feeelling myself💪🏽

Tiff

A simple workout for a busy week. Love it! I really needed something I could do at home in between errands.

Latoya

Connie Ann

Shoulders+Triceps
-
Equipments: dumbbells & bench

- Start with your arms slightly inwards
- Press the dumbbells straight up
- Lower with a slow controlled motion

Dumbbell standing shoulder press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- Hold the dumbbells in front of you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow
-Increase weight as you progress with sets

Dumbbell front raises

- Tip forward at the hips and hold dumbbells in each hand arms bent to 90 degrees
- Extend your arms back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

DB tricep extensions (double)

-get in an RDL position 
-hinge at hips
-leading with your elbows, pull the dumbbell to your chest

Rear delt rows

-stand straight, do not arch your back 
-have elbows glued to the side of your head 
-slowly bring the dumbbell down and then up 
-never lock your elbows when you bring the dumbbell up

Overhead dumbbell tricep extensions

45 min outdoor activity

18/75

Felt great Day 1 ✅✅✅🎉🎉🎉🎉

Love that the Workouts are fast done! I‘m also Running a Business and it saves time + is Great for my mental Health because I‘m going outsite for a Walk everyday!

Laura

I can already feel my shoulders burning it was a great workout

Alondra

1/75

I’m just wondering in  the number of repetitions is correct?

Araxi

Maricel

Carolina Betancourth

2/75

Amazing did this again but this time at 21 weeks pregnant. Of course I skip some exercise but feel good for doing it. 🙌🏽

Maria Cruz

Awesome!! I’m redoing these workouts started it over!

Fanny

3/75

I give myself a rate of 3 stars 🤣 Couldn’t do like 2-3 of the exercises 🥲💀

Juliann

4/75

Nicki

5/75

Taegan

Sandra

Andreca

6/75

Michelle

Thank you so much now my butt has abs of steel <3🤰🏽

Jazzmeen

7/75

Definitely STRUGGLED!!! But I got through it 🥵

Dani

Langley

Bianca Pena

8/75

alexandra ruiz

Naeemah

9/75

Ester Tania

Killer day last 2 minutes I was struggling but pulled through super proud! 👏🏽

18/75

Community

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