Name: Playbook - Sweat Rewards - week 1 D5 Biceps & Triceps
Uploaded: 2024-01-02T14:44:05.367Z
Duration: 30 min
Description: week 1 D5 Biceps & Triceps

Renee

👍🏾👍🏾i got a flow again which is good. That’s my cardio✍🏾💯🚪

michelle

Carmen

Dianne

I can’t lie. Those burpees and pushups was getting on my last nerve 😰

Cara

Chenai

Sheesh, I didn't complete the workout in 30mins., but I finished it. It was definitely a good one, as I'm building my endurance back up.

Shaneilya

Stretch after completing 3 rounds of warm up exercises.

- Jack your feet out and in while alternately bring one arm overhead
- Repeating back and forth for time or reps

Cross jacks

- Start in a standing position with your knees slightly bent and upper body braced
- Shuffle quickly to the left two times
- On the second step, lift your right leg up to hip height
- Quickly shuffle to the right two times and on the second step, lift your left leg to hip height

Heismans

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is in a high plank position 
- Walk your hands back towards your feet reversing the movement back to starting position
- Repeating the entire sequence for time or reps

Inchworm

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

Warm up

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body into a high plank position
- Complete 1 push up
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee + push up

- Begin in push up position with dumbbell in each hand
- Maintaining your hips are squared to the floor and core is engaged throughout the movement 
- Complete 1 push up
- Row one dumbbell toward your hip
- Lower the dumbbell and repeat the push up and row on the opposite side

DB push up + renegade row

Push up super set

- Stand tall Holding a dumbbell in each hand
- Keeping a slight bend in the elbows, raise the dumbbells laterally to shoulder height
- Bring the dumbbells forward of the shoulders
- Then raise the dumbbells overhead
- Reverse the movement back to starting position with control

DB 6 way raise

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body into a high plank position
- Complete 1 push up
- Hop forward placing your feet on the floor
- Jump up in the air and land into a split lunge
- Jump your feet together and repeat the entire sequence landing in a split lunge on the opposite side
- Alternating back and forth for time or reps

Burpee push up to lunge

- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

Diamond push ups

- Keeping shoulders, hips and knees inline
- Curl the dumbbells up, bringing your elbows back
- The dumbbells keep close contact with the body at all times
- Lower the dumbbells the same way

Dumbbell drag curls

- Place the back of your arm on your inner thigh
- Arm starts extended holding the dumbbell off the floor
- Slowly curl the weight up, pause at the top squeezing your bicep
- Slowly lower weight back to the starting position
- Complete desired reps then repeat on the opposite side

Dumbbell concentration curl

Biceps + Triceps

- Start in a high plank position
- Walk your hands down onto the forearms in low plank position
- Walk your hands back up to high plank position
- Repeating for time or reps

High low planks

week 1 D5 Biceps & Triceps

I love new challenge, I just need to commit and complete😬

Shannon

Ruth

Decide, Commit, Succeed Challenge Intro

It’s was simple but intense. I wanted to stop but I was like if u can’t do this how will u make it through out the week

labrisha

I definitely underestimated this workout! I’m soaked in sweat! 💪🏾

Asha Fears

Week 1 D1 Power Dumbbells

Great workout, I also had to modify some, but I finished.

SaMora 

Did a lot of modifications today, but still for a good workout.

Definitely a little challenging but managed to get through this workout faster than yesterdays. 🎊

Week 1 D2  Functional Factors

Won't lie I didn't wanna work out today but glad I did. It burned oh so good!!!

Olivia

Week 1 D3 Cardio Chaos

🔥🔥 great timing my body was ready for a break.

This was a workout however very good because now I can do yoga tmrw 💪🏾😅☀️🚪

week 1 D5 Biceps & Triceps

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