Name: Playbook - Serena Thalia - W3/D5 Upper body and abs circuit
Uploaded: 2024-02-21T22:29:20.741Z
Duration: 45 min
Description: W3/D5 Upper body and abs circuit

Victoria

brielle

ashley

Abbie

Cardio circuit:
- 4 shoulder press jacks into 4 lateral raises (5)
- Walking push-ups (12)
- Squat rotation to arm press (14)
3x

Arms circuit 1: weights
- Bicep curl (10)
- In and outs (10)
- Star arms (10)
- Shoulder press (10)
3x
(Try to go through one set with no break!)


Arms circuit 2: bodyweight
- Superman lateral raises (15)
- Superman around the world (15)
- Plank extensions (16)
3x

Abs circuit
- Lay down crunches (50)
- Right side crunch (30)
- Left side crunch (30)
- Leg raises (15)


Toe taps (30)
3x

-Four weighted jumping jacks directly into Four side lateral raises

4 jacks into 4 flys

- 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

Cardio circuit

-Stand while holding a dumbbell in each hand
-Curl the dumbbells to your shoulders
-Lower and repeat

Bicep curls

-Stand with feet shoulder width apart with a dumbbell in each hand
-Curl the dumbbells until your arms are at 90 degrees
-Rotate them out to theses and back to front.
-Repeat

In and out arms pulses

-Stand with feet shoulder width apart while holding a don=mbell in each hand
-Rotate the dumbbells out ward in a large circular motion until they are overhead
-Reverse and repeat

Star arms

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

Shoulder press

Arm circuit 1 ( weights)

-Start in a plank position with your hands on dumbbells
-Lift one dumbbell to opposite shoulder and then raise it laterally 
-Repeat

*Work both sides

Plank shoulder taps into lateral raise

-perform around the world shoulder rotation while lying on ground in a superman position.

Superman around the worlds

-Start in pushup plank position
-Raise and elevate one arm overhead and return it to position
-Rotate arms back and forth

Plank arm extensions

Arm circuit 2

-Lay on you back
-Crunch legs and upper body together 
-Release and lay to full extension
-Repeat

Full body hold crunches

-Place left leg over right knee and crunch

Left leg over right crunch

-Place right foot over left knee and crunch

Right over left leg crunch

-Perform leg raises 
-Single , single, together

Leg raises variation

-Sit on your butt with upper body elevated 
-Raise legs off the ground in bent leg position
-Tap feet to the ground one at a time back and forth

Lower ab  taps

Ab circuit

W3/D5 Upper body and abs circuit

Hailee

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

Marissa

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Randi

Giorgia

Juliana

W1/D2 Cardio & abs

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

Avery

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Austin

Mandy Grace

Jordan

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Casey

Carabetta

Anne-Gabrielle Daudelin

W1/D5 Upper body and abs workout

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 😅😋

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GIRL all I can say is 😅🥵such a good burn!

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Samantha French

Emily  Calabrese

Alexa Bizzigotti

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W2/D5 Double cardio and abs day

Dani

Felt it all over! You have the best workouts!!

W3/D1 Booty and abs circuit

I was hoping to get my heart rate up alittle higher for a cardio workout- I added seal jacks, skaters and a few others just to really get a sweat going. Gotta lose the belly fat to tone it, great exercises though!!:)

Sweating like crazy, love these workouts !

Lindsey Starace

W3/D2 Cardio & abs

Is it 10 for each side when I lunge per a set or is it 5 and 5

Jeanine Karnila

W3/D3 Full body workout

Feeling SO much stronger compared to when I first started💪🏼🍑

My girl is turning me into an animal 🥰🤪

W3/D4 Lower body and abs circuit

Girl. These workouts have pushed me beyond what I think I can do. Thank you so much!!!

Chelsea

Caela 🏋🏽‍♀️🧘🏽‍♀️

W4/D1 Lower body burn workout

Christine

Probably my favorite work out so far 🔥🔥

Amanda

W4/D2 Weighted full body workout

Always amazing! Helping me get back after it... getting stressed what to do after I finish ! Should I restart this 5 week program or do you have any recs of how to keep a 5 day a week workout plan ?!

Loved! But just wanted something else to do if you don’t have access to a stair master

Melissa

W4/D3 Booty burn circuit

I’m a little behind again due to getting sick but feeling much better now 💪

Alyssa

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W4/D5 Double cardio and abs day

I love your workouts!!! Always feel the burn. Just wish there was alittle more variety for days we work upper body (feel its the same handful of workouts each time).Especially because I gain weight in my upper body more so and try to target/ tone the area :)

Brittany

W5/D1 Upper body and abs circuit

Kelsey Tallmadge

W5/D2 Cardio and abs day

GIRL this workout nearly put me over the edge 😅

I did 4 sets of the arm circuit because I was really feeling my arms today! Then subbed the around the world for lateral raises since I was already doing star arms💪🏼🔥

W3/D5 Upper body and abs circuit

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