Name: Playbook - Serena Thalia - Upper body 💪🏼
Uploaded: 2024-02-21T22:29:20.634Z
Duration: 40 min
Description: Upper body 💪🏼

AMRAP= as many rounds as possible in 10 minutes

Jumping jacks variation

Burpee variation

Push-ups

AMRAP 💪🏼

-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 at arms length 
-Curl the dumbbells from your thighs to your shoulders
-Lower to 90 degrees and then rotate the dumbbells away from each other
-Return to center and repeat

Bicep curls into bicep outs

- 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

-Stand with your feet shoulder width apart while holding a dumbbell in one hand.
-Step back into a lunge with the leg opposite the hand holding the dumbbell.
-In the bottom of the lunge perform a side lateral raise.
-Stand back up to the starting position and repeat

Front lunge into side raise

Arm Circuit 5

-Start in pushup plank position
-Perform a pushup 
-Pop feet apart in plank jack style for four reps
-Repeat sequence

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 2

Plank holds

L plank dips

R plank dips

Alternating cross body planks

Plank series

Upper body 💪🏼

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

Upper body circuit

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?

Upper body 💪🏼

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