Name: Playbook - Oliver Forslin - Core + arms at home
Uploaded: 2021-09-28T16:01:44.983Z
Duration: 20 min
Description: Core + arms at home

Pontus

Alexx

A very intense workout in a good way for a beginner 👍🔥

Steph

Circuit 1
- Crunches x 20
- Russian twist x 20
- Single arm tricep extension x 10
- Hammer curl x 10

Circuit 2
- Bench dips x 12
- Dumbbell curls x 10
- Lying leg raise x 20

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate through your torso moving the plate from side to side

Russian twist (plate)

- Hinge forward keeping a bend at your knees
- Hold the dumbbell, arm bent to 90 degrees at your side
- Extend your arm engaging your tricep
- Lower back to starting position 
- Complete desired reps then repeat on the opposite side

Single arm dumbbell tricep kickback

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your biceps
- Lower slowly and controlled back to starting position

Dumbbell hammer curls

Circuit

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

- Curl the dumbbells up engaging your biceps
- Lower with a controlled motion

Dumbbell curls

- Lay on your back with your hands on the ground at your sides for stability 
- Raise your legs off the ground until they are straight up
- Lower them back towards the ground stopping just short of them resting

Lying leg raise

Core + arms at home

Det var grymt! Det ända negativa är att man inte kan skriva in sina vikter direkt i appen! Så man vet om man ska göra en ökning eller stanna! Annars grymt

Core + arms at home

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