Name: Playbook - Samantha Ortiz - Week 2 Day 2 - Arms & Abs
Uploaded: 2021-01-18T11:45:22.038Z
Duration: 30 min
Description: Week 2 Day 2 - Arms & Abs

Celeste

I struggled thru 3 rounds. But I got it done 💪🏽💪🏽💪🏽

Paola

Jackie

Challenging AF...but pushed through! Feeling Good! 💪🏽

Marisela

Some of the plank moves were difficult with no modification shown but I managed to do what I could.

Natalie

After a week off of dealing with kidney stones. I’m back!!! Workout was no joke! 💪🏽 glad to be back in action. Thank you for a killa workout 🏋️‍♀️

Jose Aguirre

Didn't feel like it today but I did it...

Ashley

Eneida

Francisco

Wow wow wow! My arms are jello right now! Burn baby burn!

Madelyn Torres

Ayyyyee! My arms and abs..but feels great.💪🏼🏋🏼‍♀️

Sharon

Roxanne

Taylor

This was the best workout yet! Arms and abs my fav!

Susan

Koki Saweres

Jadie DeJesus

Estefani

Day 2 ✔ Arms on fire 🔥 Thanks for that awesome Playlist 💪🏽💪🏽

Danielle

Andrea

It was a great upper body workout 🏋️‍♂️

My hands are so sweaty I can hardly write this 🤣🤣🤣💜💜💜

Leanne McQueen

Sherly

Another day done and feeling stronger and amazing😀

Marielle Dunn

Chelsea Henriquez

Week 2 Day 2
Tone & Sculpt Tuesday’s!
Stay focused & Hungry for more!

Beginners 1-2 Rounds
Intermediate 2-3 Rounds
Advance 4 Rounds 

Tuesday’s are for Targeting Specifically Arms & Abs To Become Stronger And More Lean. Say Bye Bye To Flab And Hello To Muscle!

Are you ready to challenge yourself?

Go Be GREAT And SHARE YOUR RESULTS ON IG!
Make Sure To Tag Me & #SWSSquad 
For A Chance To Get Featured On My Page✨👏🏽
I Want To Cheer You On During Your Fitness Journey💕✨👏🏽


You have 4 Rounds:
7 Exercises
50 Seconds of Work
15 Second Break

1 Minute Break In-between Each Circuit. Have Fun & Create The Best Version of yourself!

Pull Down Press:
-Start with dumbbells over head locked by your ears.
-Core engaged
-Squeeze your glutes
-There should be no arch in your back

As you pull one dumbbell down towards your shoulder make sure to keep your other arm locked

Dumbbell Pull Down Press

Plank Jack Row:
-Start with your legs together in a plank position, then push your legs out to a jack position.
-In that plank Jack position you will row and repeat that motion.

Modification:
As you row, you can lower your knees towards the floor then pop back up to a plank position.

Plank Jack Row

Flutter Kick Position:
-Squeeze your bellybutton towards the floor, to engage your core.
-Shoulders and head lightly off the floor.
-Moving your legs in an up and down motion as you flutter kick.


Optional, you can add two, one or no dumbbell during this exercise**

Moving Flutter Kicks

Walking Plank Punches:
-Start in a high plank position shoulders over wrists, legs as wide as your shoulders. Punch with your right then left hand.

Then transition to Low plank Position shoulders over elbows and continue the motion.

Optional, you can use dumbbells for the punches or no weight.

Walking Plank Punches

Press Position:
Start with your dumbbells by your chest extend fully over your head and then transition to a Tricep extension.

Keep elbows from moving. Really isolate your triceps.

Close Grip Press Into Tricep Extension

Sit Up position:
-Start in a laid position arms over head holding your dumbbell.
-As you sit up drive one knee into your chest and allow your dumbbell to come right out of your knee

Optional, you can use a dumbbell or you don’t have too.

Sit Up Single Leg Tuck

Frontal Raise Position:
-First engage your core, squeeze your glutes
-Frontal raises should go as high as your shoulders

Focus on not arching your back as you do this motion. If that is happening, go down in weight.

Dumbbell Frontal Raise

Week 2 Day 2

Week 2 Day 2 - Arms & Abs

Nikaulys

This warm up was amazing. It gets your heart pumping and ready to start this workout. Pray for me lol

Brittany

Girl amazing is an understatement! Signed up today and getting it in today 🎉🎉🏋🏻‍♀️

Lendaly

Warm Up Week 1

This cool down was everything 🙌🏻🙌🏻

Lizette

Staring over. Third time is a charm, right? 🤪

Vanessa

Cool Down Week 1

Gina

Took a break since the hubby deployed and the kiddos just don’t give me time 😭😭 but I decided to start back up
TODAY And feel ah may zing. Now if only I can remind myself
To eat 😅

Megan

Girrrlll, omg ! This was a great workout 💪🔥 love it🥵🤪!

Mrstlaguna

Week 1 Day 1- Total Body

I pushed through today! Didn’t want to work out today but I made it! Thanks Manti for the motivation, definitely needed today.

Rayanna Seepersaud

Not gonna lie, I haven’t been able to get through ALL workouts considering these workouts are a bit out of my reach.. BUT I’m trying my best and definitely getting stronger day by day. These are killer!

Alondra

Week 1 Day 2 - Arms & Abs

Brendalee

Week 1 Day 3 - Abs & Glutes

Estefany

Week 1 Day 4 - Legs & Cardio

It burns!!!!! 😩😩😩😂 but i love it 💃🏽💃🏽💃🏽💃🏽

Felt good to get a workout in after a few days out due to a broken toe 🤪🤪

Chelsea

Week 1 Day 5 - Total Body

Great way to end my first week and I’m feeling pumped!

Grace

Love this stretch, it was perfect to just try to relax your body

Tamara Ocasio

Rest Day | Stretch Flow

Krystal

WEEK 2 | WARM UP

Great can you please add some more modified

Week 2 Day 1 - Total Body

My back was hurting in this one but Thank God for your amazing cool down stretching..no back pain!!

Alison Rodriguez

💪🏼🏋️‍♀️😖😭😩🥺🙃

Week 2 Day 3 - Abs & Glutes

This was a challenge! Thank you for showing modifications...it was needed! 🙌🏽💪🏽

I’m dead!!!!!!! Definitely what I needed after taking time off! Sheesh! I think I’m alive!

Joanliz

Week 2 Day 4 - Legs & Cardio

I’m so proud of myself I’m half way there!!!!!!

Week 2 ✅❗️🙌🏽💪🏽💦🙌🏽

Week two done and dusted! Whoop whoop! 🤯👏👏👏👏

Week 2 Day 5 - Total Body

After a 3 week pause this one really kicked my butt🥵🥵🥵

Kevi Nontasak

Week 3...Day 1!!! 
Feeling f’n Fabulous! 💪🏽💦🙌🏽

Week 3 Day 1 - Total Body

After returning from a mini vacay...this workout was the most challenging one! 
Had to use modification...but took my time and finished it! 
But in the groove...🙌🏽

Good to be back! Workout was tough! 💪🏽 can’t wait for tomorrow!

Week 3 Day 2 - Arms & Abs

Loving this week so far. So challenging but I’m up for it! 💪🏽 thank you Killa Sam! Feel so motivated. You the truth 👑

Week 3 Day 3 - Abs & Glutes

Mentally wasn’t in the right state of mind...but this session was worth it and put me in a better mood! 
Self-Care is a must...
💫🙌🏽🙏🏽💪🏽💦

Wow. This week just gets better and better. Got my ass kicked! 💪🏽

Week 3 Day 4 - Legs & Cardio

This was challenging! 
But pushed through 4 rounds! 💪🏽

Week 3 Day 5 - Total Body

Thank you for the inspiration and motivation to keep pushing toward my goals..😘😘

Graciela

Rest Day Chat

Caterina

One of my favorite warm ups this far!! #loveit

Warm Up 🔥 | Week 4

Thanks for always encouraging your SWSSQUAD to keep pushing..ur truly the best..😘😘

Cool Down✨ | Week 4

Took a while to get here but i’m here...Week 4! 🙌🏽

Week 4 Day 1 - Total Body

This was the most challenging workout! Had to do some modifications...was going to give up but pushed through all 4 rounds! I’m dead! 💪🏽😩

Week 4 Day 2 - Arms & Abs

Week 4 Day 3 - Abs & Glutes

Almost to the finish line...feeling good...feeling strong!

Omgggg finally finished summer shred just in time for fall 🥴🤣

Week 4 Day 4 - Legs & Cardio

OMG...I f’n did it! Took long enough but did it!
I feel strong, toned and fit! 
This app is necessary not only to get a workout in but for your mental health! I love it!
Thanks Sam! 💪🏽

Week 2 Day 2 - Arms & Abs

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