Name: Playbook - Shalena Guntle - W1/D3 Armm dayyy 💪🏼
Uploaded: 2023-08-16T18:44:48.520Z
Duration: 10 min
Description: W1/D3 Armm dayyy 💪🏼

- Light weight
- Use cans or water bottles

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable
- Jump over imaginary line
- High knees for 30 seconds

Jumping jacks to high knees

- With wide leg stance and a flat back hold a dumbbell in each hand
- Chest facing the floor
- Pull dumbbell towards the ceiling until your tricep is even with your back
- Slowly return to the floor and repeat on opposite side

Dumbbell gorilla rows

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- Start in a plank position
- Bring your hands forward with out letting your glutes dip down 
- Keep your core engaged
- Bring one knee down to the ground
- Return to starting and repeat on opposite side

Extended plank knee drops

- From kneeling position 
- Place your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

W1/D3 Armm dayyy 💪🏼

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