Name: Playbook - Tia Blackley - Arms & Abs
Uploaded: 2023-08-21T23:15:29.198Z
Duration: 50 min
Description: Arms & Abs

- Jog/Run at a good pace for you 
- Increase speed and intensity as you progress

Run 1 mile

10 hammer curls
10 cross body hammer curls
10 supine curls

Choose a moderate/light weight that you can do for these 30 reps in a row! 

Rest, and REPEAT 🔁

Fire Up the Arms 💪

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

16 = 8 each arm
12 = 6 each, etc

Alternating dumbbell curls

- From a seated position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Seated dumbbell curls

- extend arm overhead with a light-ish weight
- elbow should point straight up, keep shoulder externally rotated (elbow in)
- allow weight to pass behind your head with control, then extend overhead with your tricep 

10 reps EACH arm

Single arm dumbbell tricep extensions

DB Curls & Extensions

- extend bar overhead
- keep your elbows in, shoulders externally rotated 
- allow weight to pass BEHIND your head
- extend up with triceps

EZ Bar Tricep Extensions

- Hold the bar with reverse grip
- Engage your biceps as you curl bar towards your shoulder
- Lower under control to starting position

Reverse grip EZ bar curl

EZ bar arm BURN

Start with hands on handle at your opposite hip
- chop up towards the opposite shoulder
- ALL CORE!! Don’t let your hips turn!!!
- crank it out to that shoulder 15 reps, then turn around and 15 towards the other shoulder

Cable Woodchops

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises

Wood Chops & Leg Raises

Arms & Abs

Back and Bi’s baby

CeCe

Chest PUMP

Bruklyn

Quads of Gods 🦾

Burpees are a necessary “evil”. 😮‍💨

Full body Burn 🔥

Second time doing this workout and I love it!

Katelynn

I was fighting for my life! Definitely going to be sore 🤣. Love it!

Arms & Abs

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