Name: Playbook - Samantha Ortiz - Week 3 Day 2 - Arms & Abs
Uploaded: 2021-01-18T11:47:07.687Z
Duration: 30 min
Description: Week 3 Day 2 - Arms & Abs

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...🙌🏽

Marisela

Celeste

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

Jose Aguirre

Caterina

It was hard but it was a good feeling hard 
🥵🥵🥵

Eneida

Francisco

Madelyn Torres

I definitely feel myself getting stronger. But these abs gonna take a while to appear though 😫

Ashley

Alison Rodriguez

Those bare crawls killed me but definitely feeling my arms getting stronger 💪🏽

Alejandra

Def pushed myself more in this on..especially hearing you motivate to keep going💪🏼 Yasss!

Sharon

Week 3 day 2... Finished workout in 34 mins. Best time so far. Seeing a difference and love it!

Kimberly

OMG those bear crawls are a new form of torture lol abs are on fire!

Taylor

Leanne McQueen

I push myself to complete all four rounds but sometimes I modify the moves....its me against me!!! Stronger every day.💪💪💪

Talissa

Killer arms and core workout 💪 Loved it!

Danielle

Wooo...my upper body has definitely gotten stronger since doing your killer workouts!💪🏾🙌🏾🔥

Andrea

Awesome work out like always. So pleased with this program ❤️

Paola

Marilu

Late start, workout done, my coach is amazing, go Sam🥰. Now it’s pool time.

Marielle Dunn

Kristen

Sherly

WEEK 3 DAY 2
You’re a force to be reckoned with!!! 👏🏽👏🏽🔥🔥
Be Better Than Yesterday!
You got this!

Beginner 1-2 Rounds
Intermediate 2-3 Rounds
Advance 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!

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

Don’t Forget👇🏽
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💕✨👏🏽

Bear Crawls:
-Start with your shoulders over your wrists, legs right under your hips in a 90 degree angle.
-Moving your opposite arm and leg upward and back is the motion.

Try your best and keep your core engaged.

Bear Crawls

Lateral Raise:
-Core must be engaged and glutes squeezed
-In the lateral position arms go as high as your shoulders

Hammer Curl:
-Keep elbows tucked in towards your rib cage 
-Don’t swing your curls, isolated the movement.

Lateral Raise Into Hammer Curl

Leg Raise:
-Head and Shoulders are slightly off the floor
-Keep your core drawn towards the floor
-Lock your legs (no bend)

Toe Reaches:
-Push your upper body to the toe reach position
-Optional, use two, one or no dumbbells for this movement

Leg Raise + Toe Reach

Crawl Out + Push Up:
-Crawl out to a plank position
-Push Up and control it back up

Modification shown**

Crawl Out To Push Up

T-Press + Bicep Curl:
-Start in a T Press position
-Drive arms into an overhead press
-Control back down into Bicep curl, keep elbows tucked into rib cage

T Press Into Bicep Curl

**ADD DUMBBELLS FOR ADVANCE LEVEL***

Shuttle Twist Punch:
-Quick Shuttle Feet
-Rotate your feet and hips towards the side your shuttling to once you get to the end.

Make it quick and affective!

Shuttle Twist Punch

Plank position:
-Shoulder over wrists
-Core engaged
-Pelvis rotated in
-Extend one leg out at a time as far as you can
 
Working your obliques! Feel the burn🔥

Plank Toe Reach Outs

Week 3 Day 2

Week 3 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!

Week 3 Day 2 - Arms & Abs

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