Name: Playbook - Sadielee Thomas - W4/D3 Week 4 Day 21 Arms & Abs
Uploaded: 2026-05-29T19:56:14.617Z
Duration: 25 min
Description: W4/D3 Week 4 Day 21 Arms & Abs

On fire! These workouts we making me feel so fit and strong! 🔥🥳

Freya MacCormack

Hailey

You know you’re doing something right when you make someone like me who hates doing arm workouts actually enjoy it and feel stronger each day. Giving me the motivation to get stronger and carry my son for as long as I can.

Alexis

Maricarmen Garcia Peña

🥵🥵🥵 Intense. The overall timer disappeared for these last few days though. Would like to see that

Gracie

Anna

Marija

Marie

Today’s workout is an arms and abs focused routine that is designed to target the entire arm and deep core muscles. This workout will effectively burn body fat while strengthening the targeted muscle groups. The arms and abs workout will consist of multiple exercises that are specifically chosen to target the biceps, triceps, forearms, and deep core muscles. The workout will be challenging, but will produce noticeable results over time.

30 seconds work
30 seconds rest
3 rounds
1 minute rest between rounds

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell Bicep Curls

- Bend forward bringing your chest to your thighs
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Dumbbell Reverse Fly

1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet hip-width apart. 

2. Lower your body towards the floor by bending your elbows, keeping your body in a straight line. 

3. Push back up to the starting position and immediately push your hips back towards the ceiling, keeping your arms straight. 

4. Lower back down to the starting position and repeat the push up to push back for the desired number of reps. 

5. Make sure to engage your core and keep your body in a straight line throughout the entire movement. 

6. Remember to breathe in on the way down and breathe out on the way up. 

7. As you get stronger, you can increase the difficulty by adding in a clap at the top of the push up or adding in a hop when you push back.

Push Up to Push Back

1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet hip-width apart. 

2. Lower your body towards the floor by bending your elbows, keeping your body in a straight line. 

3. Push back up to the starting position and immediately lift your right hand and tap your left ankle. 

4. Return your hand back to the starting position and immediately lower your body back down into a push-up. 

5. Push back up to the starting position again and lift your left hand to tap your right ankle. 

6. Continue alternating sides for the desired number of reps. 

7. Make sure to engage your core and keep your body in a straight line throughout the entire movement. 

8. Remember to breathe in on the way down and breathe out on the way up. 

9. As you get stronger, you can increase the difficulty by adding in a clap at the top of the push-up or adding in a hop when you push back up.

Push Plank with Dumbbell Alternating Ankle Taps

1. Start by lying face down on an exercise mat with your arms extended out in front of you and your legs straight behind you. 

2. Engage your core and lift your right arm and left leg off the ground, as high as you can while keeping your hips and pelvis flat on the mat. 

3. Hold this position for a few seconds, then lower your arm and leg back down to the starting position. 

4. Repeat the movement with your left arm and right leg, lifting them off the ground as high as you can while keeping your core engaged and your hips and pelvis flat on the mat. 

5. Continue alternating sides for the desired number of reps. 

6. Remember to keep your movements slow and controlled, focusing on engaging your back muscles and maintaining proper form. 

7. As you get stronger, you can increase the difficulty by holding a light weight in your hands or by extending your arms and legs further away from your body. 

8. Always listen to your body and stop if you feel any pain or discomfort.

Alternating Superman

1. Start in a plank position with your hands holding dumbbells, shoulder-width apart and your feet hip-width apart. 

2. Engage your core and lift your hips up and back towards your heels, coming into a bear hover position with your knees hovering a few inches off the ground. 

3. Keeping your core engaged, row the left dumbbell up towards your chest, keeping your elbow close to your body. 

4. Lower the weight back down and repeat with the right arm. 

5. Continue alternating sides for the desired number of reps. 

6. Make sure to keep your hips and pelvis stable throughout the movement, avoiding any twisting or rotating. 

7. Keep your movements slow and controlled, focusing on engaging your core and back muscles. 

8. As you get stronger, you can increase the weight of the dumbbells or add in a push-up after each renegade row. 

9. Always listen to your body and stop if you feel any pain or discomfort.

Bear Hover with Renegade Row

1. Begin by lying on your side with your legs extended out straight and your bottom arm extended out straight as well, with your hand supporting your head. 

2. Place your top hand on the ground in front of your chest, with your fingers pointing towards your feet. 

3. Engage your core and lift your hips up off the ground, coming into a side plank position. 

4. Keeping your top hand on the ground, slowly lower your body towards the ground, bending your elbow and bringing your shoulder towards the ground. 

5. Pause briefly once your shoulder is near the ground, then slowly extend your arm back up towards the ceiling, squeezing your triceps at the top of the movement. 

6. Repeat for the desired number of reps, then switch sides and repeat on the other side. 

7. Make sure to keep your core engaged throughout the movement, avoiding any twisting or rotating of your hips. 

8. Keep your movements slow and controlled, focusing on engaging your triceps and maintaining proper form. 

9. As you get stronger, you can increase the number of reps or add in a slight pause at the bottom of the movement to increase the tension on your triceps. 

10. Always listen to your body and stop if you feel any pain or discomfort.

Side Lying Body Weight Tricep Extention

- From half kneeling position hold the dumbbell on the outside of your leg
- Exhale and lift the weight diagonally across your body
- Twisting to the until the dumbbell is above your head
- Control the weight back to the starting position

Half Kneeling Wood Chopper

1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet hip-width apart.
2. Engage your core muscles and keep your back straight.
3. Lower your body towards the ground, bending your elbows to a 90-degree angle.
4. Push back up to the starting position.
5. Once you are back in the starting position, lift your right hand off the ground and tap your left shoulder.
6. Return your right hand to the ground and repeat the movement on the other side.
7. Continue to alternate tapping your shoulders with each repetition.

Remember to keep your core engaged throughout the exercise and to breathe steadily. Start with a few reps on each side and gradually increase as you become more comfortable with the movement. This exercise can be modified by performing push-ups on your knees or doing the shoulder taps from a plank position without the push-up.

Push Up + Shoulder Taps

1. Begin by standing with your feet shoulder-width apart, and holding a dumbbell with both hands in front of your body. 

2. Engage your core and lift the dumbbell up above your head, with your arms extended straight. 

3. Keeping your core engaged, rotate your torso to the right, and bring the dumbbell diagonally down to your right side, as if you were chopping wood. 

4. As you bring the dumbbell down, lift your left knee up towards your chest, and twist your torso to the right. 

5. Pause briefly once the dumbbell is near your right hip, then use your core muscles to rotate back to center and raise the dumbbell back up above your head, while lowering your left foot back to the ground. 

6. Repeat on the other side, rotating your torso to the left and bringing the dumbbell diagonally down towards your left hip, while lifting your right knee up towards your chest. 

7. Continue alternating sides for the desired number of reps, keeping your movements slow and controlled. 

8. To increase the intensity of the exercise, you can increase the weight of the dumbbell or add in a slight pause at the bottom of the movement to increase the tension on your obliques. 

9. Always listen to your body and stop if you feel any pain or discomfort.

Standing Wood Chopper with Knee Drive

Arms & Abs

W4/D3 Week 4 Day 21 Arms & Abs

Helena

Maria

Blair

W1/D1 START HERE - About Program

Good. Couldn’t do all the push ups but eventually I will fingers crossed

Michel

Katheryn

Patrycja

W1/D1 Week 1 Day 1 Full Body

It was a great starter workout. I haven’t worked out in a very long time! Perfect time too for a busy mama.

Paola

❤️❤️❤️so 🌶️ spicy. Love love

Kandice

W1/D2 Week 1 Day 2 Total Lower Body

That was quick but so good! That last exercise was so hard for me! Great challenge!

ladt excerice was very hard to implement.

Love it, quick and burning
About the timer, its easy, just tap on it 2 times and then just add the time. 
I like to ads for a whole minute so 30 secs i work out and 30 swcs u rest.
Not difficult at all

W1/D3 Week 1 Day 3 Arms & Abs

Emily

Loved this. I did 4 rounds of 1-2 minutes per exercise without the rest in between, 1 min between rounds. Great all-rounder and my body (which has been feeling sore and inflamed from too much heavy lifting) is feeling stretched and amazing. Thank you!

Jasmine

W1/D4 Week 1 Day 4 Full Body

Love this!!! So effective for glute burn.

W1/D5 Week 1 Day 5 Booty & Abs

Shternie Posner

the perfect workout if you’re short on time and looking for a burn 💦

Emma

Carrie

W1/D6 Week 1 Day 6 Full Body

Catie

Great work out! Feeling de soreness.
Reading the comments, my loves it's impossible to workout more time than 20 mins
It's the same amount of exercises,  same amount of time.

W2/D1 Week 2 Day 7 Full Body

Simona

Andrea

W2/D2 Week 2 Day 8 Total Lower Body

Love the feeling of push-ups getting easier! ❤️‍🔥

Farrah

Mana

W2/D3 Week 2 Day 9 Arms & Abs

Marizsa

Shoulders are killing me in the best way!

Melissa

W2/D4 Week 2 Day 10 Full Body

W2/D5 Week 2 Day 11 Booty & Abs

I want to start working on more reverse planks. So much harder than you think!

I am loving these workouts! I am feeling so fit and strong!

W2/D6 Week 2 Day 12 Full Body

W3/D1 Week 3 Day 13 Full Body

W3/D2 Week 3 Day 14 Total Lower Body

W3/D3 Week 3 Day 15 Arms & Abs

LOVE all of your workouts so far!  Love the app, THANK YOU!!!

Jody

W3/D4 Week 3 Day 16 Full Body

Those single leg bridges are coming easier ✨

Have told my friends to check these workouts!

Sadly the last move is a tough one for me to get 🥴

Heather

W3/D5 Week 3 Day 17 Booty & Abs

McKenna Molt

W3/D6 Week 3 Day 18 Full Body

Diana

Samala

W4/D1 Week 4 Day 19 Full Body

🔥🔥🔥 the further you go , the better it feels

Sadddiiieeee you’re trying to kill me 🫠😌 my legs are jello!

W4/D2 Week 4 Day 20 Total Lower Body

Such a good one! Was sweating the whole time

Taylor

It’s so exciting to track your progress in just a few weeks. When I started I couldn’t do some of these moves for the full time! 🔥🔥🔥

W4/D4 Week 4 Day 22 Full Body

Added ankle weights for this one and it was awesome!

W4/D5 Week 4 Day 23 Booty & Abs

Superb. At this point I feel a lot stronger than when I started

Makayla

W4/D6 Week 4 Day 24 Full Body

Sweating like mad (in the best possible way!). 🔥

Tara

W5/D1 Week 5 Day 25 Full Body

Adoring this program. Seeing amazing results.

Gris

W5/D2 Week 5 Day 26 Total Lower Body

Caila

W5/D3 Week 5 Day 27 Arms & Abs

My favorite one so far! Burned the whole time

W5/D4 Week 5 Day 28 Full Body

W5/D5 Week 5 Day 29 Booty & Abs

Felt the burn the whole time! Loved this one

I really enjoyed this combination of moves!

W5/D6 Week 5 Day 30 Full Body

I love these full body workouts! Keeps me feeling strong

W6/D1 Week 6 Day 31 Full Body

Feeling so fit and strong with these workouts! 🤗

Dripping today 😰 still can't do the flute bridge with a cross. I keep thinking I'm gonna get the muscle for it but it's so hard!!

W6/D2 Week 6 Day 32 Total Lower Body

W6/D3 Week 6 Day 33 Arms & Abs

Feeling so fit and strong! And my abs are really starting to show! 😍😍😍

Mallory

W6/D4 Week 6 Day 34 Full Body

This one had me dripping sweat. Love this program!

W6/D5 Week 6 Day 35 Booty & Abs

Late in the day which I hate but I got it done! ✅

W6/D6 Week 6 Day 36 Full Body

Going from 30-45 seconds is killer! Feels good to test my limits. Definitely felt the burn! 🔥

Whitney

I love all of the workouts so much! I haven’t felt this fit before! 😍

45 seconds on, 15 off is a killer!! You know how to bring it Sadie! 💪🏼

W7/D1 Week 7 Day 37 Full Body

I love this workout! By far my favorite 🙌

Alyssa

W7/D2 Week 7 Day 38 Total Lower Body

Way harder than it looks! Great burn and my arms are DEAD

These workouts are helping me to unlock my full fitness potential! Thank you! 🌟🌟🌟

I can feel the difference in my body! Love this program. This workout was fire 🔥

W7/D3 Week 7 Day 39 Arms & Abs

W7/D4 Week 7 Day 40 Full Body

These workouts make me feel so fit and strong! 🙏🏻💪🏻

W7/D5 Week 7 Day 41 Booty & Abs

W7/D6 Week 7 Day 42 Full Body

I look forward to these workouts and enjoy them so much! 💪🏻🌟

Jessica

W8/D1 Week 8 Day 43 Full Body

I love these workouts so much! They have taken my fitness to a whole new level! ✨🙏🏻

are these workouts 3 circuits or 2? in the summary they say 2, but i see a counter up top that says 3? please confirm!

Sharon

W8/D2 Week 8 Day 44 Total Lower Body

W8/D3 Week 8 Day 45 Arms & Abs

Feeling so strong and love how visible my abs are now!

W8/D4 Week 8 Day 46 Full Body

This one of my favourite workouts so far! All of the movements felt so satisfying! 🌟

W8/D5 Week 8 Day 47 Booty & Abs

Amazing workout! I’m so sad that this series is finished! I’ve made so much progress since starting this!

W4/D3 Week 4 Day 21 Arms & Abs

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