Name: Playbook - Paloma Thacker - Day 3 -Arms 💪
Uploaded: 2021-01-18T11:45:52.977Z
Duration: 10 min
Description: Day 3 -Arms 💪

Jamie

Jonathan

Hard, couldn’t do many reps or all of the exercises but hopefully I’ll get stronger

Michelle

Arms are shaking. Was honestly dying in the end. My dolphin deflated. Lol. Did the best I could. My arms feel pumped! 💪🏻

Cynthia

The. Most. Challenging. 10. Minutes. 🧘‍♀️❤️

Meredith

Sara Cecil

After 6 days off (at Disney World😳), this was an amazing butt kicking!

Lauren Paige Quaife

Still working on that last move! So tough!

Julie Mays

Omg. Day 2 and 3 together is awesome and INSANE (in a good way). I’m dripping sweat and feel so much better. I was feeling down today and this totally transformed me. I’m ready for a healthy dinner and feeling toned to watched the Bachelorette 🤪🤣 Thanks Paloma ❤️

I’m so happy to hear you are creating a ten-to-toned for beginners as I couldn’t do half of the poses in Day 3! 😩

Erin

A little demanding on the wrists but otherwise, great!

Donna

Oh yeah..this is the KILLER.. i literally became a drunk eka pass mama in the end. 🤪 My arms are on fire.. I’m going to eat them for dinner. 💪🏻 Bring it on Paloma! 😎

Round two ten to toned arms...🙌🏻💪🏻🙌🏻💪🏻

Omg this was by far the most difficult arm workout I have ever done!

Sooo hard!!  Couldn’t make it through each workout so doing the beginner flow now to make up for it!

Stephanie Virgin

My arms are going to look good in this bridesmaids dress!

Kristin

I’m officially dead and my hand is shaking as I write this.. but it’s all the good feels and I loved the challenge. It was HARD and I’m excited to do these exercises beyond the 10 days to get my arms and body strong. Bring on day 4!!

Lexi Herrera Schladenhauffen

Well, my arms feel like noodles... lovin’ it! 💪🏼❤️

Brittany

Crista

Ok I will need to figure out modifications to some of these and work my way up🤪. Truly awesome and challenging though. I was worried about the challenge compared to lifting weight! Hands down probably more challenging and I definitely prefer this! I will keep working. I will need to repeat all 10 days once I’m done. Hope I can still get these workouts. I want to be able to complete these exercises properly💗🤗

Salima

This workout is one of the most challenging in the Ten to Toned workout 😅. Don’t feel bad if you end the movement very early in the allotted time after only a few reps. The whole point of this workout is to BUILD strength over time. Not kill yourself on the first try 😂. I’ve done this workout many time and it is still challenging for me to complete the movements. So like always in yoga, and life, give yourself some grace and work on form over anything! 💓

Starting from downward dog, keep the toes tucked as you lower the hips into upward facing dog. Next bend the elbows into chaturanga. Push straight up to plank. And then finally lift the hips back to downward dog.

Reverse Vinyasa

From downward dog bend the knees into turbo dog. Shoot forward into chaturanga.  Push straight up to plank. Finally move hips back to down dog.

Yoga Push-Ups

From dolphin pose, shoot forward into chaturanga, push up to plank, and shift hips back to down dog. Try to lower both elbows simultaneously back to dolphin pose.

Dolphin/Chaturanga Push-Ups

From 3-leg dog, bring knee to tricep. Keeping the knee to tricep connection, bend the elbows into chaturanga.  As you straighten the arms, come back to 3-leg dog. 1 minute each side (2 minutes total).

Knee to Tricep Chaturanga

From 3 leg dog, bring knee to opposite tricep. Keep the knee tricep connection as you bend elbows to Chaturanga. As you push back up, bring leg back to 3 leg dog. Complete 1 minute each side (2 minutes total).

Knee to Opposite Tricep Chaturanga

This is a ADVANCED movement. If this exercise is a little too much, see alternative. 

From 3 leg dog, bring knee to tricep and push off back toes and you bend the elbows into eka pada 1. Option to extend the bent leg. Come back to 3 leg dog. Cross over to the opposite tricep and push off back toes into eka pada 2 (side crow). It is easier if you can get the bottom leg supported by both elbows rather than 1. Option to extend the bent leg in side crow. Come back to 3 leg dog. Complete as many as you can. 1 minute on each side (2 minutes total).

Eka Pada 1 Push-Up to Eka Pada 2 Push-Up

Complete the previous exercise without lifting off into arm balances. Alternate back and forth between 3 leg dog to knee to tricep push-up and 3 leg dog to opposite tricep push-up. 1 minute each side (2 minutes total).

Eka Pada 1 Push-Up to Eka Pada 2 Push-Up (ALTERNATIVE)

Different arm variations for optional stretches.

( After Workout Optional Stretches) -Eagle Arms, Cow Face

From table top walk hands forward keeping hips stacked over knees. Press chest towards ground to open shoulders and upper back.

(After Workout Optional Stretch) -Puppy Pose Stretch

Day 3 -Arms 💪

Working on that core before eating all the dinner rolls 😊

Kristen Thompson

Loved it. Always enjoy a amazing and sweat inducing core workout. Phew... Thanks

Day 1 - Core🍎

Hard to find back exercises! Thank you for adding it!

Elizaveta

I’m so so grateful for this sequence as I did day 2 and day 3 of #t2t2020, so for this to be the last one out of 4 -10 minute sequences was a BLESSING! I can believe I did it! Thank you Paloma ❤️

Day 2 -Back

Legs feel heavenly. Also, the stretches were great. I now have a goal to be able to do full splits. So, thank you for that.

Alyssa

Day 4 -legs 🦵

Hey, for whatever reason the flow days will not work. It says cant load the video. Not sure if its just me or the app is being buggy. Besides that though I love the series and have been feeling great from it.

A little early for me for the wheel as I wasn’t warm, freezing day here though 5degrees so that didn’t help. Great quick flow though. Thank you.

Jaana

Day 5 -Full Body Flow🧘🏻‍♀️

Day 6 -Core🍎

My bow and crescent lunge airplane are so much better! I love the small victories I’m seeing🤗

🙌🏻🥰💕💃💪🏻🧘🏼‍♀️

Day 7 -Back

That was hard but I’m definitely a lot stronger than when I did this the first time. Day 14 - getting more toned. I see it!

So hard! My goal was to complete 3 of each move this time!

Day 8 -Arms💪

Wow. My legs. Love these exercises so much. Just when your kegs start burning we have those stretches in the end. Thank goodness! #t2t2020 🔥

Day 9 -Legs🦵

New year.... back to the roots for me! I’ve missed T2T!

These ten minute flows are always so perfect!

Day 3 -Arms 💪

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