Name: Playbook - Stacie Montanaro - 30 Min Upper & ABS 1️⃣7️⃣
Uploaded: 2024-02-23T17:05:33.220Z
Duration: 30 min
Description: 30 Min Upper & ABS 1️⃣7️⃣

Repeat each circuit for as many rounds as you can get in 10 minutes. Rest as necessary between sets!

As many rounds as you can in 10 minutes — don’t forget to start your timer!

- On a bench assume bird dog position
- Whatever side the dumbbell is on, drive the opposite foot toward the wall behind you
- Keeping core tight and hips squared to the floor
- Row the dumbbell up, pulling your elbow back
- Slowly lower back to starting position

Dumbbell Bird Dog Row

Hollow Body Chest Fly

Plank Walkout

CIRCUIT 1

Dumbbell Hammer Curl Press

Double Skullcrusher

Dumbbell Leg Raise Crunch

CIRCUIT 2

Repeat for as many times as possible in 1 min. Set your timer!

Windmill Mountain Climb

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell Tricep Kickback

Press to Overhead Sit-Up

CIRCUIT 3

30 Min Upper & ABS 1️⃣7️⃣

Elevated Arms

Just Lift: Shoulders

Sonya

Fire Shoulders & Tri’s

The perfect workout if you need something quick but efficient!

Loooooved this!! 🙌🏻🙌🏻🙌🏻

Kristen Sims

30 Min Upper & ABS 1️⃣6️⃣

Advanced Upper Body 📍8️⃣

Nicole

Advanced Upper Body 📍7️⃣

Michaela Giromini

Back Day Best Day

Chest, Arms & Abs

Great workout!! I love this app sooo much! 👏🏻

45 Min Arms & Abs

60 Min Shoulder Smash

Devan

Reallllyyyy didn’t want to, did it anyway and glad I did. 42 days till summer. ☀️ 🌊 🔥

McKenna Meyer

I’m gonna need someone to hold my blow dryer now.   😅

JENNIFER

30 Min Upper & ABS 1️⃣5️⃣

Vanessa

Advanced Upper Body 📍6️⃣

30 Min Upper & ABS 1️⃣4️⃣

30 Min Upper & ABS 1️⃣3️⃣

30 Min Upper & ABS 1️⃣2️⃣

Advanced Upper Body 📍5️⃣

30 Min Upper & ABS 1️⃣1️⃣

Upper Bod Only

Advanced Upper Body 📍4️⃣

30 Min Upper & ABS 🔟

30 Min Upper & ABS 9️⃣

30 Min Shoulder Smash

Advanced Upper Body 📍3️⃣

Advanced Upper Body 📍2️⃣

Advanced Upper Body 📍1️⃣

30 Min Upper & ABS 8️⃣

30 Min Upper & ABS 7️⃣

My arms will be jello tomorrow but loved this one! The 10 min rounds flew by!

Taylor

30 Min Upper & ABS 6️⃣

30 Min Upper & ABS 5️⃣

30 Min Upper & ABS 4️⃣

30 Min Upper & ABS 3️⃣

30 Min Upper & ABS 2️⃣

Wow that was harder than I thought but still got it done!! 

Burns🔥🔥

Raven

30 Min Upper & ABS 1️⃣

Chest, Tri’s & Abs

Back & Core

Upper Body & Abs

40 Min Lean Arms & Tri’s

30 Min Chest & Arms

Went heavy on the arms today, this was a good one!

40 Min Upper & ABS

Shoulders on fire. I could do 1 min of a workout by Stace & be hurting that fast 🤪

Emma

40 Min Lean Shoulders/Abs 💧

30 Min Upper & ABS 1️⃣7️⃣

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