Name: Playbook - Serena Thalia - W1/D3 Arms
Uploaded: 2024-02-21T22:29:20.500Z
Duration: 60 min
Description: W1/D3 Arms

Michaelah Reynolds

Hailee

Emily  Calabrese

Amber

Carley

Amanda

Warm up 

Bicep curls 
Tricep dips
Hand release pushups

Arm circuit :
Bicep curls to in and out 
Around the world
Front lunge to side raise 

Ab circuit :
Lay down crunches 
Double bicycle crunches
Alternating knee to elbow plank

-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

- Flex your elbows as you come down
- Push your elbows back as you come down
- Push through your hands extending your arms to come up
- Engage your triceps as you come up

Tricep dips

-Start in pushup position 
-Lower to the bottom 
-Lift hands off the ground
-Replace hands to ground and press to full arm extension
-Repeat

Hand release pushups

-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

-Lay with your body at full extension on the ground
-Keep your legs flat on the floor
-Crunch with your upper body

Lay down crunches

-Start on your back with your hips and knees both bent at 90 degrees
-Place hands near your head 
-Crunch one elbow towards the opposite knee 
-After each crunch extend the single leg out and then back 
-Repeat

Double bicycle crunches

- Start in a plank position
- Bring your knee towards the outside of your elbow
- As you bring your knee forward squeeze your core

Alternating knee to elbow plank

Ab circuit

W1/D3 Arms

Excited to start this program to get me ready for summer!

Back at it! Been a whole month cause of travels! I neeeedddds these workouts back in my life!!

W1/D3 Arms

Community

More workouts from Serena Thalia