Name: Playbook - Serena Thalia - W5/D3 Upper body burn
Uploaded: 2024-02-21T22:29:20.787Z
Duration: 45 min
Description: W5/D3 Upper body burn

GIRL this workout nearly put me over the edge 😅

Natalie

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💪🏼🔥

Samantha French

Mari

AMRAP 12 minutes
- Burpee into plank up-downs (10)
- Lunge jump kick-ups (10) ES
- Weighted Plank extensions (12)

Upper body circuit:
- 2 push-ups into 4 plank jacks
- Sit up into Tricep dips
- Plank row into side raises
3x

Arm circuit: no break in between workout
- Bicep curls (10)
- Bicep in and outs (10)
- Around the world (10)
- Star arms (10)
3x

Ab circuit: 30 seconds each side
- Side plank holds
- Side plank dips
- Weighted Side plank twists
3x

-Perform a burpee and as you get into plank position
-Lower yourself to your elbows one arm at a time
-Raise yourself back to your hands one arm at a time
-Pop back to feet and jump
-Repeat

Burpee into plank up and downs

-From a lunge position drive the back leg forward and jump
-Land safely and reverse the lunge to starting position
-Repeat 

*Work both sides

One leg lunge jumps

-Start in a pushup plank position with dumbbells in hand
-Raise one hand at time to a front raise from the plank
-Lower and repeat.

*Work both sides

Plank extensions

Amrap

-Perform a pushup 
-Perform a plank jack 
-Repeat

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

-Stand with feet shoulder width apart while holding a dumbbell in each hand
-Perform a bicep curl
-Lower weights and repeat

Bicep curls

-Stand with feet shoulder width apart 
-Curl some dumbbells up until you r arms are bend at 90 degrees
-Externally rotate the dumbbell out to your sides and back in 
-Repeat for desired rep count

In & out biceps

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

Star arms

- 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

Arm circuit

-Hold a side elbow plank for 30 seconds
-Repeat 

*Work both sides

Side plank hold

-Start in elbow side plank position
-Dip your hips down to the ground and back 
-Repeat

*Work both sides

Plank dips

-Start in side elbow plank position with a dumbbell held out laterally 
-Lower the dumbbell the front and under your body in a twisting motion
-Reverse movement bringing dumbbell over your body 
-Repeat

*Work both sides

Weighted side plank twists

Ab circuit

W5/D3 Upper body burn

Hailee

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

Marissa

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

Casey

Carabetta

Anne-Gabrielle Daudelin

W1/D5 Upper body and abs workout

Booty is burninnnnn🥵 LOVED these circuits!

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 😅😋

W2/D2 Weighted full body workout

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

W2/D3 Booty burn circuit

Emily  Calabrese

Alexa Bizzigotti

W2/D4 Banded booty pump workout

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

brielle

W3/D5 Upper 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

W4/D4 Banded booty pump workout

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 :)

W5/D3 Upper body burn

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