Name: Playbook - Serena Thalia - Armssss
Uploaded: 2024-02-21T22:29:20.638Z
Duration: 35 min
Description: Armssss

-Stand with feet together with dumbbells in each handout your shoulders
-Jump your feet apart from each other as you press the dumbbells overhead
-Reverse the movement 
-Repeat

Overhead press jacks

-Start in pushup plank position
-Lower yourself to your elbows one arm at a time 
-Raise yourself back up one arm at a time 
-Repeat

Plank up downs

-Perform 4 mountain climbers and 
-Pop feet forward towards hands
-Stand and jump 
-Lower back to hands and repeat

4 mountain climbers in to burpee

Cardio circuit 3

-Stand with feet shoulder width apart while holding a dumbbell in each hand at arms length 
-Curl the dumbbells from your thighs to your shoulders
-Lower and repeat

Bicep curls

-Stand with feet shoulder width apart while holding a dumbbell in each hand
-Curl the dumbbells up until your arms are bent at 90 degrees
-Rotate the dumbbells away from each other and back together in a pulsing motion
-Repeat

In and out arms pulses

-Performed like a standing around the world

Star arms

-Stand with your feet shoulder width apart while holding a dumbbell in each hand at our shoulders
-Press the dumbbells overhead to full arm extension
-Lower and repeat

Shoulder press

Arm Circuit 1

-Start in a pushup plank position with your hands on dumbbells
-With one arm cross over the dumbbell to you opposite shoulder then back to perform a side lateral raise
-Repeat to other side

Plank shoulder taps into lateral raise

- Start with your arms extended with your knee on the ground
- Flex at the elbows to come down
- Push through your hands extending your arms to come up
- Move your arms laterally and perform another pushup

Walking pushups

- Start with your palms facing away from you
- Perform a squat, keeping your chest up
- Soon as you return to the initial position, rotate your body pressing the db away from you

Squat rotational arm press

Upper body circuit

Armssss

Andi

Cakhuette

Fit.C

Weighted arm workout

Claudia Olsen

Bre Celebrano

Jordan

Upper body work

Added. 10 lb weight to tricep dips sis 💪🏼💪🏼💪🏼

Victoria

Chase

Amazing!! I needed a quick and effective but hard arm workout in before my next class to teach!

Meg Weiss

Weighted arm circuit

Upper body and back

Great little arm circuit to incorporate into a workout!

Jenn

Upper body and back circuit

So much burn I feel like my arms will fall off 🔥

Waneta

Kept me sweating and now I’m sore👍🏼

Upper body burn

Maybe it’s user error but I wish you did the whole workout in a row so I don’t have to stop to switch to the next move. Is there a way?

Armssss

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