Name: Playbook - Sarati BODY - W3/D3 Upper Body💪
Uploaded: 2021-12-21T17:02:46.515Z
Duration: 45 min
Description: W3/D3 Upper Body💪

My arms feel like jello😅 feeling so good!!!

Leeza Mihalyo

Rahmeh

Quincy

This one took me an hour to finish, but it's done! 🔥🔥🔥

Suemi

Marie Pierre

Marney

- From kneeling position 
- Keeping your back flat and arm next to ribs elbow bent at 90 degrees
- Extend dumbbell back until arm is parallel to the floor
- Lower back to starting position

Tricep Kickbacks on right arm

Tricep Kickbacks on left arm

- Raise your shoulders off the floor
- Reach towards your heel engaging your obliques 
- Repeat on the opposite side

Heel touches

- Lay on your back with your hands on the ground at your sides for stability 
- Raise your legs off the ground until they are straight up
- Lower them back towards the ground stopping just short of them resting

Leg drops

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

Plank jacks

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion

Shoulder press

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Tricep dips

- Perform a push up 
- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared
- Repeating the sequence rowing with the opposite arm

Push-up rows (modification on knees)

- Engage your arms as you curl up
- Keep your core engaged 
- Pause and lower slowly

Bicep curls with dumbbells

- 2 flutter kicks equal 1 rep
- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks

- Start kneeling with wheel in front of you, directly under shoulders
- Engage your core and roll wheel forward 
- Keep your back straight throughout movement
- Roll wheel back in towards your knees

Ab roller (modification next workout)

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your back is flat
- Walk your feet up to your hands and reverse the move back to starting

Ab roller modification – walkout push-ups

- Rotate your hips from one side to the other
- Keeping your back flat and your core engaged

Plank twists

- Start in a high plank position 
- Take on hand off the floor and touch your opposite shoulder 
- Repeating on the opposite side

Shoulder taps

- Keep your arms bent 
- Raise your elbows up to shoulder height
- Lower slowly

Bent arm lateral raises

- From elbow plank position 
- Walk your hands up to high plank 
- Reverse movement back down to the elbows
- Maintain a tight core throughout the movement

Plank up-downs

- Keep your legs up and holding a dumbbell in front of your core
- Rotate dumbbell from side to side twisting through your torso
- Keep your core engaged

Russian twists with dumbbell

- From high plank position and hands holding dumbbells
- Rotate to a side plank lifting the dumbbell to arm extended over your body 
- Lower back to starting position 
- Repeating the sequence to the opposite side

Push-up twists

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Tricep push-ups (modification on knees)

Arms & Abs 🔥 3x

W3/D3 Upper Body💪

Serena

Finally getting back into after stopping for a while - just as good as I remember :)!

Tash

Victoria

W1/D1 Full Body🏃‍♀️

Erin Leovy

Marlen

W1/D2 Lower Body🦵

Traci Milbrand

I would appreciate some guiding in what “one rep” means when it comes to exercise’s that includes several movements 😄

W1/D3 Upper Body💪

Did it with resistance bands for the first time. Really felt the burn! 🔥 :)

Abigail

Mawaddah

W1/D4 Stretch & Stability🙆‍♀️🧘‍♀️

… I ….AM…..DEAD 🥵 in a good way 💪🏼

Amber

W1/D5 Cardio Push🔥

Greta

W1/D6 Full Body Burn💥

Abrar

Matthew

Lori

W1/D7 REST DAY!!😴

W2/D1 Full Body🏃‍♀️

Fellicia

I feel like more legs is burning 🔥 Best Saturday is as leg day 🦵🏻❤️🔥

Bella Uzdenova

W2/D2 Lower Body🦵

Dripping in sweat three moves in but I feel amazing and so much stronger, both mentally and physically than when I started!! 💪🏼🔥

W3/D3 Upper Body💪

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