Name: Playbook - Rachel Nicole - Toned Arms AMRAP
Uploaded: 2023-01-07T13:57:37.306Z
Duration: 30 min
Description: Toned Arms AMRAP

Description:
Upper body focused AMRAP
AMRAP stands for “As Many Rounds As Possible”.
For this AMRAP you will do 5 rounds each 2 minutes long and circuit through the exercises. 


Equipment Needed:
Set of Dumbbells and Lat Pulldown


Suggestions:
Most exercises are interchangeable with equipment and water jugs or canned goods can be subbed in for DB. See at-home series for similar version!

2 minute AMRAP for 5 rounds 
AMRAP=
As Many Rounds As Possible 

Suggestion:
Set a Timer for 2 mins and work through the exercise circuit to complete as many rounds as possible, back to back. Repeat this for 5 rounds of 2 minutes. 
Rest for 30 seconds to 1 minute between rounds if/as needed.

- 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

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

Dumbbell upright row

- Begin with feet shoulder width apart
- Bend at the waist and walk hands out to a push up position
- Lower body down
- Press through your arms to rise back up
- Walk hands back towards your legs and stand up

Walk out + push up

AMRAP 1

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Engage your bicep at the top 
- Keep your core tight

Standing Dumbbell Bicep Curls

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Tricep Push Up

AMRAP 2

Toned Arms AMRAP

Do we go up in weight? 
Maybe some alternative for things incase people need to improvise

Yohana Lara

Chest + Shoulders

Warning: don’t do this workout on days you are washing your hair. 😂Seriously, this was a great. I also love the videos because it shows you proper form, and helped me realize there are two exercises I’ve always done wrong.

Angie

Back + Arms

Off work early, worked out in scrubs but got it in!! Hope you are having the best day!! Enjoy your summer!! Time speeds away from us mommas!!!

Bailey

Back + Biceps

Tiffany

Taylor

Shoulders, Biceps + Triceps

Now let’s get them shoulders😉Hope you are getting settled❤️

Quick weekend away and now a week later I’m back at it! Gunna add some shoulder work tonight too!

Push Pull Day [chest, biceps + back]

Chest + Arms [Tris + Bis]

Great workout! Just what I needed to get back into weight training

Clarissa

Katie

Shoulders + Back💪🏼

Chest + Arms

I love this workout! Not only is it an a** (or upper body) kicker, but I love that most of it is in one machines are, so you don’t have to walk around from one machine to the next.

Toned Arms AMRAP

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