Name: Playbook - fightforgrowth - W3/D2 Upper body + abs
Uploaded: 2021-01-18T11:46:09.328Z
Duration: 45 min
Description: W3/D2 Upper body + abs

Perform each exercise for 30 seconds, rest for about 10–15 seconds in between. Rest 2 full minutes after each exercise completes. Repeat 4 rounds.

- Start by holding the dumbbells with your palms facing you
- Press the dumbbells up
- As you press rotate your hands 
- Reverse the motion to come down

Standing Arnold press

- Lean forward keeping a straight back
- With a slight bend at the elbows raise the dumbbells laterally 
- Come up to shoulder height and come down 
- Pull the db’s toward you keeping your elbows close to your body
- Squeeze your lats as you pull

Bent-over row into rear fly

- Hold the band in one hand at shoulder height
- With the other hand pull the band down keeping your elbow close to your body 
- Engage your tricep as you come down

Banded tricep extension

- Start in a pushup position
- Rotate your body bringing your knee to your opposite elbow
- Repeat on the opposite side

Mountain climber into diagonal knee to chest (right)

Prone pulldown into downward dog (left)

Push up into roll-back reverse crunch

Circuit

W3/D2 Upper body + abs

At first it was simple but by the end of round 2, my legs were shaking. Don't let this home workout fool you. I am sweating!! Can't wait for tomorrow!

Kayla

holy crap , sweating sooo much ! great workout , thank youuu ♥️

Priscila

W1 / D1 Legs + glutes

Maria

W1/D2 Upper body + abs

W1/D3 Legs + plyo

I’m doing this with my mom and she is struggling!! *in a good way* 😆😆

W3/D2 Upper body + abs

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