Name: Playbook - Paloma Thacker - Day 8 -Arms💪
Uploaded: 2021-01-18T11:49:27.008Z
Duration: 10 min
Description: Day 8 -Arms💪

Michelle

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!

Cynthia

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

Julie Mays

Meredith

Class 2 of 3 on vaca with friends! Sweating out the 🥂

I thought I had decent arm strength...but this has shown me that I have some room for improvement. I will nail this series...someday. 👊🏻

Arms are my most challenging days 🔥🔥🔥 Any tips for dolphin?

Sara Cecil

This was way harder for me the second time around! 😳 This is by far the most challenging arm workout.

Jamie

So challenging!! Some of these are hard but I’m so inspired by the challenge. My arms are getting more toned and I feel lighter. This is seriously such a great series. Going to be doing these forever!

So so tough but feeling stronger than last week!

Form form form. I can’t say it enough. More tips include keeping fingers spaced as wide as possible on the mat, keep squeezing elbow into the midline when in any push-up position (this is the yoga-way of pushing up and is different than traditional pushups).

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

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 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.

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)

Optional stretches

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

Puppy Pose Stretch

Day 8 -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

Jonathan

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

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

Day 3 -Arms 💪

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🤗

Salima

🙌🏻🥰💕💃💪🏻🧘🏼‍♀️

Day 7 -Back

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 8 -Arms💪

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