Name: Playbook - Serena Thalia - W2/D3 Arms
Uploaded: 2024-02-21T22:29:20.603Z
Duration: 60 min
Description: W2/D3 Arms

Hate planks mehhhh but done 💪🏼💪🏼

Carley

Alexa Bizzigotti

Amanda

Provide videos of the training. More interactive would be better! Sometimes it’s hard to stay motivated.

Abby

Warm up 

Arm circuit 1:
Horizontal arm raises 
Laying arm rotation
Plank extensions 

Arm circuit 2 :
Push up to bicep curl 
Bicep curl to bicep out
Tricep dips 

Arm circuit 3 :
Star arms 
Plank shoulder taps into side lateral 
Plank walks

-Start in a kneeling position while holding a dumbbell in your hand
-With a slightly bent arm raise the dumbbell laterally until at least shoulder height 
-Lower back to start position
-Repeat

Horizontal arm raises

-lay flat on your stomach
-Perform an around the world movement with your arms

Laying arm rotation

-From a pushup plank position raise one arm at a time out in front of you 
-Repeat

Plank extensions

Arm circuit 1

-Perform a pushup with your hands on two dumbbells 
-Pop up to bottom of squat 
-Curl the dumbbells to your shoulders
-Lower and repeat

Pushups in to bicep curl

-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

- 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

-Performed like a standing around the world

Star arms

-Start in a pushup plank position with your hands on dumbbells
-With one arm cross over the dumbbell to you opposite shoulder then back to perform a side lateral raise
-Repeat to other side

Plank shoulder taps into lateral raise

-Start in a pushup plank position
-Walk your hands to one side and then back
-Repeat

Plank walks

Arm circuit 3

W2/D3 Arms

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

Hailee

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

Emily  Calabrese

Amazing! Perfect way to start the morning!

Avery

W1/D1 Full body

Amber

Bre Celebrano

Danielle

W1/D2 Booty

Michaelah Reynolds

W1/D3 Arms

Caela 🏋🏽‍♀️🧘🏽‍♀️

W1/D4  Lower/ Booty

Brooke

W1/D5 Full body

Made week 1 - now week 2 day 1 💪🏼💪🏼💪🏼💪🏼

That knee to elbow crunch is a lowkey killer !!

W2/D1 Full body

W2/D2 Booty

W2/D4 Lower/Booty

W2/D5  Full body

I always wandered what Serena’s warm ups were and I really like these compound moves!

W2/D3 Arms

Community

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