Name: Playbook - Serena Thalia - W2/D4 Upper body
Uploaded: 2024-04-16T20:09:56.611Z
Duration: 40 min
Description: W2/D4 Upper body

Loved this one! Perfect amount of abs, core, and even cardio😊

Casey

Rocio

Emily  Calabrese

Victoria

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

W2/D4 Upper body

Rayven

Could only do the set 3 times but still an amazing workout!

Christine

A humbling start to the 5 week program. I am feeling on fire and so motivated to get stronger 💪🏼

Lindsey

W1/D1 Full Body

Caela 🏋🏽‍♀️🧘🏽‍♀️

Only did 4 sets but this was challenging and I enjoyed the burn 🔥

W1/D2 booty

Bill

Alex

Woop! Did this with my boyfriend! He’s gassed 😂

W1/D3 Cardio & abs

W1/D4 Upper body

A quick simple workout that got me sweating (I sweat very rarely)! Loveeee it 🙌🙌🙌

Jasmine MM 🐻

W1/D5 booty

Waneta

I’m so happy to get back to this app now that school is over!

Alyssa

Kayla

W2/D1 booty

Hailee

amrita

Janae Geonnetti

W2/D2 full body

First workout that I do complete 😂 kinda getting stronger 💪🏻 always a killer tho

Zulma

Gina

Amber

W2/D3 Cardio & abs

Bre Celebrano

W2/D5 Booty

3rd week baby!! Let’s gooo arms are on fire

The 10 rounds killed me but I’m so happy I did it!

W3/D1 upper body

I’m seeing progress! Already lost 5 pounds!

W3/D2 booty

Holly

My favorite workout so far. Sooo challenging

I’ve never sweat so much in my life 🔥

W3/D3 full body

W3/D4 Cardio & abs

Loved this one!! Really focused on my form

W3/D5 booty

W4/D1 Cardio & abs

W4/D2 Upper body

W4/D3 booty

Sweaty and quick! I feel the change, girl!

W4/D4 Full Body

So tough but felt amazing! Week 4 completed!!

W4/D5 full body

Thanks for helping me gain 5 pounds of muscles!❤️

W5/D1 Cardio & abs

2 weeks till Florida !! Let’s get itttt 🌴🌴

W5/D2 booty

Always here to keep me having no excuses where I am ! Would love a new at home challenge for after the Holidays 😊 30/45 minutes is the best!

W5/D3 upper body

W5/D4 full body

Happy 4th workout! And finished the series!!!

W2/D4 Upper body

Community

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