Name: Playbook - Sarah Herse - 8/5 - Flex Friday: Arms & Abs
Uploaded: 2022-10-04T14:18:48.038Z
Duration: 30 min
Description: 8/5 - Flex Friday: Arms & Abs

Julyana

Ashley Chapman

A. Warm-up x 3 Sets:
A1. No push-up burpee x 5 reps
A2. Standing twists x 10 reps
A3. Push-up negative x 5 reps
A4. Deadbug x 10 reps

B. 3 Rounds:
B1. Dumbbell Strict Press x 20 reps
B2. Dumbbell overhead triceps extension (using one of the DB’s) x 20 reps
B3. Single dumbbell front raise x 20 reps
B4. Dumbbell upright rows x 20 reps 
B5. Push-ups x 20 reps (drop to knees if needed)
B6. Lying leg raises x 20 reps (put hands under butt if needed or modify with single leg lowers)
B7. Dumbbell Russian Twists x 20 reps
* Rest 1:00 b/w rounds
*The goal is to use the same weights throughout the workout and to feel the burn! Use a moderate weight. Women try for 5-20#, men try for 10-30# DB’s

A. Warm-up x 3 Sets:
A1. No push-up burpee x 5 reps
A2. Standing twists x 10 reps
A3. Push-up negative x 5 reps
A4. Deadbug x 10 reps

- Place your hands on the floor on front of you
- Hop back with feet behind you (plank position)
- Hop forward and stand up and jump to complete movement

No Push Up Burpee

- Start in standing position with feet under hips
- Twist your torso to the left and step out with your right foot and then switch sides.
- That completes one rep

Standing twists

- Get into a push up position 
- Lower yourself very slowly until chest reaches ground 
- That completes one rep

*Can be done on knees to modify movement*

Push-up negative

- Lay with your knees bent at 90 degrees and feet off of the floor.
- Reach your fingers toward the ceiling.
- Glue your lower back to the floor.
- From this position, reach opposite hand, and opposite foot our as far as you can without losing lower back contact to the floor, exhaling as you reach.

Deadbug

Warm Up

B. 3 Rounds:
B1. Dumbbell Strict Press x 20 reps
B2. Dumbbell overhead triceps extension (using one of the DB’s) x 20 reps
B3. Single dumbbell front raise x 20 reps
B4. Dumbbell upright rows x 20 reps 
B5. Push-ups x 20 reps (drop to knees if needed)
B6. Lying leg raises x 20 reps (put hands under butt if needed or modify with single leg lowers)
B7. Dumbbell Russian Twists x 20 reps
* Rest 1:00 b/w rounds
*The goal is to use the same weights throughout the workout and to feel the burn! Use a moderate weight. Women try for 5-20#, men try for 10-30# DB’s

- Bend down with your knees to pick up the dumbbells.
- Stand with your feet shoulder-width apart and raise the dumbbells to shoulder height. 
- Once you have the correct stance, begin pressing the dumbbells above your head until your arms fully extended.
- Then lower back down to shoulders to complete the rep.

Dumbbell strict press

- With a dumbbell held by both hands stand with your feet shoulder width apart.
- Slowly use both hands to grab the dumbbell and lift it over your head until both arms are fully extended.
- The head of the dumbbell should be resting in the palms of your hands with your thumbs around it. The palm of the hands should be facing up towards the ceiling. This will be your starting position.
- Keeping your upper arms close to your head with elbows in and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps. The upper arms should remain stationary and only the forearms should move.
- Return to the starting position by using the triceps to raise the dumbbell to complete one rep.

Dumbbell overhead tricep extensions

- Stand tall, abs engaged, with both hands holding one dumbbell (the ends of the DB)
- Keeping your elbows soft, reach your arms in front of you, until they are at shoulder height.
- Slowly lower the dumbbell down to your hips.

Single dumbbell front raise

- Grasp a dumbbell in each hand with a pronated (palms forward) grip that is slightly less than shoulder width. The dumbbells should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
- Use your side shoulders to lift the dumbbells as you exhale. The dumbbells should be close to the body as you move it up and the elbows should drive the motion. Continue to lift them until they nearly touch your chin. Tip: Your elbows should drive the motion. As you lift the dumbbells, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
- Lower the dumbbells back down slowly to the starting position. Inhale as you perform this portion of the movement.
- Repeat for the recommended amount of repetitions.

Dumbbell upright row

*Drop to knees if needed*

- Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.
- Next, lower yourself downward until your chest almost touches the floor as you inhale.
- Now breathe out and press your upper body back up to the starting position while squeezing your chest.
- After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.

Push-ups

*Put hands under butt if need to modify*

- Lay with your legs straight up, and glue your lower back to the floor.
- Keeping your arms straight by your sides, or under your hips, slowly lower your legs to the floor until your lower back begins to arch, then return to the starting position.

Lying leg raises

- Sit on the floor with your knees bent, feet and upper body off of the floor.
- Hold a dumbbell in your hands above your bellybutton, and twist your body, reaching your hands toward the floor.
- Move as fast or as slow as you feel comfortable with, always under control.

8/5 - Flex Friday: Arms & Abs

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