Name: Playbook - Serena Thalia - Upper body burn
Uploaded: 2021-01-18T11:48:40.294Z
Duration: 45 min
Description: Upper body burn

AMRAP 12 minutes
- Burpee into plank up-downs (10)
- Lunge jump kick-ups (10) ES
- Weighted Plank extensions (12)

Upper body circuit:
- 2 push-ups into 4 plank jacks
- Sit up into Tricep dips
- Plank row into side raises
3x

Arm circuit: no break in between workout
- Bicep curls (10)
- Bicep in and outs (10)
- Around the world (10)
- Star arms (10)
3x

Ab circuit: 30 seconds each side
- Side plank holds
- Side plank dips
- Weighted Side plank twists
3x

-Perform a burpee and as you get into plank position
-Lower yourself to your elbows one arm at a time
-Raise yourself back to your hands one arm at a time
-Pop back to feet and jump
-Repeat

Burpee into plank up and downs

-From a lunge position drive the back leg forward and jump
-Land safely and reverse the lunge to starting position
-Repeat 

*Work both sides

One leg lunge jumps

-Start in a pushup plank position with dumbbells in hand
-Raise one hand at time to a front raise from the plank
-Lower and repeat.

*Work both sides

Plank extensions

Amrap

-Perform a pushup 
-Perform a plank jack 
-Repeat

Push up into plank jacks

- Start with your legs at 90 degrees laying on the floor face up
- Come up engaging your core
- Place your hands on the floor, and extend your arms engaging your triceps 
- Keep your arms close to your body

Sit up into tricep dip

- Start in a plank position, keeping your core tight
- Pull the dumbbell up keeping your elbow close to your body, engage your lat as you pull up
- Raise your arm engaging your shoulder

Alternating plank row in to extension

Upper body circuit

-Stand with feet shoulder width apart while holding a dumbbell in each hand
-Perform a bicep curl
-Lower weights and repeat

Bicep curls

-Stand with feet shoulder width apart 
-Curl some dumbbells up until you r arms are bend at 90 degrees
-Externally rotate the dumbbell out to your sides and back in 
-Repeat for desired rep count

In & out biceps

Hold the dumbbells with your thumbs facing up
- Raise the dumbbells keeping a slight bend at the elbow
- Raise until your hands are extended above you
- Return to the initial position with a controlled motion

Star arms

- Hold the dumbbells with your thumbs facing up
- Raise the dumbbells keeping a slight bend at the elbow
- Raise until your hands are extended above you
- Return to the initial position with a controlled motion

Around the world

Arm circuit

-Hold a side elbow plank for 30 seconds
-Repeat 

*Work both sides

Side plank hold

-Start in elbow side plank position
-Dip your hips down to the ground and back 
-Repeat

*Work both sides

Plank dips

-Start in side elbow plank position with a dumbbell held out laterally 
-Lower the dumbbell the front and under your body in a twisting motion
-Reverse movement bringing dumbbell over your body 
-Repeat

*Work both sides

Weighted side plank twists

Ab circuit

Upper body burn

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👍🏼

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?

Upper body burn

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