Name: Playbook - Serena Thalia - Armssss
Uploaded: 2021-05-11T22:32:20.059Z
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 💪🏼💪🏼💪🏼

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 🔥

Nita

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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