Name: Playbook - Serena Thalia - Upper body burn
Uploaded: 2024-02-21T22:29:20.599Z
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 💪🏼💪🏼💪🏼

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👍🏼

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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