Name: Playbook - Samantha Ortiz - Week 4 Day 2 - Arms & Abs
Uploaded: 2021-01-18T11:48:52.031Z
Duration: 30 min
Description: Week 4 Day 2 - Arms & Abs

Alison Rodriguez

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! 💪🏽😩

Marisela

Celeste

Natalie

Just when I thought I couldn’t go any further hearing your push me got me through... I am feeling stronger and energize as the days go bye...

Eneida

Francisco

Wow wow wow!! So challenging, but so good! My version of a lunch break.

Madelyn Torres

Prior to the workout, I was mentally and physically exhausted. I now feel like the Energizer Bunny 🐇🤣

Marilu

Taylor

Ashley

I am tired. This week has been hard for me to commit to. I haven’t been motivated but I choose to talk myself into it everyday and I don’t punish myself if I don’t do it. I am a few days behind but I am proud of sticking to it even if at my own pace.

Lorizbeth

Sharon

Susan

Not feeling it today but got it done!! 💪🏻

Paola

Danielle

Ketura

Another amazing workout, arms done💪🏾🥵👏🏾

Andrea

Amazing, arms are on 🔥! 
I was bummed because I missed a few days due to bday festivities, but I’m glad I got up and got moving today!

Estefani

Wooooooo that was great!! 🔥 Really pushed myself today!

Sherly

Leanne McQueen

Week 4 Day 2
How are you feeling SWS Squad?
UNSTOPPABLE!🔥🎉💪🏽
You’re almost at the finish line! You Got this NO ONE Will take it from you✨

Let’s get after this day,
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💕✨👏🏽


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!

Plank Knee Tuck Hold Row + Tricep Extension:
-Plank position, hips right over knees.
-One Hand on the floor, other hand on the dumbbell
-Row, keep dumbbell by rib cage and squeeze your back.
-From the row tricep extend and repeat.

Plank Knee Tuck Hold Row + Tricep Extension

Sit Up position:
-Peel shoulders back
-Engage your core as you Press overhead
-Keep feet planted unless you want to challenge yourself and lift both legs off the floor as you press.

Single Arm Press In A Sit Up Hold

Moving Jump Squats + Push Up:
-Jump Squats move side, back, side front.
-Add your push up to where you started and continue. 

Modify push up if you need too💪🏽

Moving Jump Squats + Push Up

Side Plank Press:
-Body positioned in a straight line.
-Shoulder right over elbow in the plank position
-Legs are stacked on top of each other
-Drive dumbbell from floor to ceiling. With your head follow the dumbbell.

Modification shown **

Side Plank Press

Stationed Spilt Lunge Wood Chop:
-Drive dumbbell from back leg hip to over front leg shoulder.
-Keep shoulders squared
-Squeeze back leg Glute to help with stability

Stationed Spilt Lunge Wood Chop

1 Frontal Raise
1 High Row:
-Frontal raise, arms go as high as your shoulders
-High row, elbows bow outward and dumbbell rows up towards the chin

Frontal Raise + High Row

Laying Down In & Outs:
-Head and shoulders slightly off the floor
-Squeeze bellybutton down towards the floor
-Legs open and close
-Feet are flexed

Laying Down In & Outs

Week 4 Day 2

Week 4 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 4 Day 2 - Arms & Abs

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