Name: Playbook - Serena Thalia - W3/D1 upper body
Uploaded: 2024-04-16T20:09:56.639Z
Duration: 35 min
Description: W3/D1 upper body

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

Hailee

Caela 🏋🏽‍♀️🧘🏽‍♀️

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

Emily  Calabrese

Jennifer

Yup week 3 to a great start 👏🏼👏🏼👏🏼

Victoria

-Stand with feet together with dumbbells in each handout your shoulders
-Jump your feet apart from each other as you press the dumbbells overhead
-Reverse the movement 
-Repeat

Overhead press jacks

-Start in pushup plank position
-Lower yourself to your elbows one arm at a time 
-Raise yourself back up one arm at a time 
-Repeat

Plank up downs

-Perform 4 mountain climbers and 
-Pop feet forward towards hands
-Stand and jump 
-Lower back to hands and repeat

4 mountain climbers in to burpee

Cardio circuit 3

-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
-Curl the dumbbells up until your arms are bent at 90 degrees
-Rotate the dumbbells away from each other and back together in a pulsing motion
-Repeat

In and out arms pulses

-Performed like a standing around the world

Star arms

-Stand with your feet shoulder width apart while holding a dumbbell in each hand at our shoulders
-Press the dumbbells overhead to full arm extension
-Lower and repeat

Shoulder press

Arm Circuit 1

-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 with your arms extended with your knee on the ground
- Flex at the elbows to come down
- Push through your hands extending your arms to come up
- Move your arms laterally and perform another pushup

Walking pushups

- Start with your palms facing away from you
- Perform a squat, keeping your chest up
- Soon as you return to the initial position, rotate your body pressing the db away from you

Squat rotational arm press

Upper body circuit

W3/D1 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

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

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

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

Casey

Rocio

W2/D4 Upper body

Bre Celebrano

W2/D5 Booty

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!!!

W3/D1 upper body

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