Name: Playbook - fightforgrowth - W4/D2 Upper body + abs
Uploaded: 2021-01-18T11:45:23.863Z
Duration: 45 min
Description: W4/D2 Upper body + abs

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

- Stand at a shoulder width stance
- Hold the dumbbells with your elbows at 90 degrees
- Press the dumbbells up
- Press until you reach full extension

Standing DB press

- Curl the db up 
- Squeeze your biceps at the top
- Rotate the dumbbells and come down

Zottman curl

- Start in a staggered stance 
- Pull the band up keeping your elbow close to your body
- Squeeze your lats at the top and come down 
- Curl the band engaging your bicep

Bent over curl into pronated row (right)

Bent over curl into pronated row (left)

- Start in a plank position 
- Extend one arm followed by the other
- Keep your core tight through the movement

Elbow to hands plank

- Place your forearm on the floor and raise your hips
- Reach your arm underneath your body
- Bring your hips down and up
- Keep your core engaged throughout the movement

Elbow plank crunch variation (left)

Elbow plank crunch variation (right)

- Lay on the floor with your legs bent and your hands by your head
- Bring your shoulder off the floor 
- Keep your upper core engaged and bring your elbows in
- Return to the initial position
- Extend your legs
- Reach for your toes and come down

Knee crunch into toe touch

Circuit

W4/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* 😆😆

W4/D2 Upper body + abs

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