Name: Playbook - Serena Thalia - W1/D5 Upper body and abs workout
Uploaded: 2024-02-21T22:29:20.569Z
Duration: 45 min
Description: W1/D5 Upper body and abs workout

Casey

Carabetta

Anne-Gabrielle Daudelin

Liza

Lindsey Starace

Had to take a break from working out. This workout kicked my ass! (In a good, way I loved it!)

Ashley

Alexa Bizzigotti

Melanie

Hardest one yet! I legit saw sweat dripping on my mat. Awesome workout!

Shannon

That 10 rounds of cardio circuit...you are not fair 😩

Janae Geonnetti

Brittany

Love feeling stronger after doing your workouts consistently

Jade

Amanda

Make a modification section for beginners. As much as I have worked out I have never done arms before today, outside of lifting the weights I needed for legs, so this was definitely way out of my wheelhouse lol

Amanda Harmon

You’re amazing! Making it look easy. Love your programming! Is this the actual workout you do?

amrita

Sorry meant to type 5. Great workout.  The first round (10x) was a bit hard/repetitive but I’m sure it gets easier once I do more of the course.

Alina

The perfect workout when you need to sweat out your hangover😅

Caley

Kelsey Tallmadge

Rachel

Finished week one already feeling stronger 💪🏼

ashley

I had to modify a few things because my upper body is so weak! This will definitely help!

Alyssa

Jennifer

I’ve never needed something more in my life 💦💪🏼🍑

Carly DeRosa

Awesome! Almost died in that 10 round beginning!!

Melissa

Alexa

It was amazing! Challenging but doable. For a retired college athlete - this is EXACTLY what I’ve been looking for.

Marissa

Cardio circuit:
- Overhead Press jacks (10)
- Plank up-downs (10)
- 4 mountain climbers into burpee (10)
10x

Arm circuit:
- Star arms (12)
- Alternating Shoulder tap to front raise planks (12)
- Walking planks (6)-back and forth
3x

Arm circuit:
- Push up into bicep curl (10)
- Bicep curl into out in and (10)
- Tricep dips (15)
3x

Ab circuit:
- Lay down crunches (30)
- Alternating Double bicycles (10)
- Knee to elbow planks (16)
x3

-Perform a jumping jack while holding a dumbbell inch hand pressing the weights overhead
-Lower and repeat

Overhead press jacks

-Start in pushup position and then lower yourself to your elbows one arm at a time
-Stand back up on to hands one arm at a time 
-Repeat sequence

Down up down’s

-Perform mountain climbers 
-Pop feet forward, stand up and jump 
-Lower and repeat

Mountain climber burpees

Cardio circuit

- Hold the dumbbells with your palms facing away from you
- Press the dumbbells up in a Y
- Come down with a controlled movement

Star press

-Start in plank position with your hands on dumbbells
-Touch one dumbbell to your shoulder and then out to the side for a lateral raise.
-Lower weight and repeat

*Work both sides

Plank shoulder taps into lateral raise

-Start in a push up plank position
-Walk hands one direction as your feet stay stationary 
-Repeat plank walk both directions

Plank walks

Arm circuit 1

-Perform push up
-Pop feet forwards and stand up the the bottom of a squat
-Curl the dumbbells to your shoulders
-Reverse movement back to ground
-Repeat

Pushups in to bicep curl

-Perform a bicep curl 
-Lower the dumbbells until arms are at 90 degrees
-Rotate your hands out externally
-Rotate back to center and repeat

Bicep curls into bicep outs

- 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

Arm circuit 2

-Keeping your legs flat on the ground perform crunches 
-Repeat for desired rep count

Lay down crunches

- Start by laying on the floor with both legs at 90 degrees
- Bring your elbow to your opposite knee as you bring your knee towards your chest
- Engage your core make sure your lower back is on the floor

Alternating two bicycles

- 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/D5 Upper body and abs workout

Hailee

First workout from you, got a sweat in and boosted my energy levels on a rainy afternoon :)

W1 D1 lower body workout

Randi

Giorgia

Juliana

W1/D2 Cardio & abs

So hard I couldn’t even finish 🫠😅 can’t wait to do more!!

Avery

Victoria

W1/D3 Full body workout

Austin

Mandy Grace

Jordan

W1/D4 Lower body and abs circuit

Booty is burninnnnn🥵 LOVED these circuits!

Natalie

W2/D1 Booty and abs circuit

Great workout. Wouldn’t allow me to press 5 stars

Sectwin

Woke up dreading working out, but the results I’ve had after 1.5 weeks are too good 😅😋

W1/D5 Upper body and abs workout

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