Name: Playbook - Two Toned Training - Biceps + Triceps (W3/W4: D1)
Uploaded: 2024-02-24T22:05:37.448Z
Duration: 45 min
Description: Biceps + Triceps (W3/W4: D1)

Chloe

2 circuits! 45 seconds of work, followed by 15 seconds of recovery between next movement. 4 rounds, 60 second recovery between each round and each circuit!

Hollow Hold to Reverse Table Top

Wrist Circles

Frog Squat Hop In Rotations

Prep Movements

45 seconds of work 15 seconds of recovery before single arm skull crushers

Single Arm Rainbow Curls

Single arm tricep skull crushers 45 seconds of work followed by 15 seconds of recovery before next move

Single Arm Laying Skull Crushers

45 seconds of work 15 seconds of recovery before standing tricep extensions

Negative Bicep Curls

45 seconds of work 15 seconds of recovery before last exercise

Standing Tricep Extensions

Bi’s and Tri’s Circuit 1

45 seconds of work 15 seconds of recovery between exercises

45 seconds of work 15 seconds of recovery before next exercises

Lying Tricep Extension Pull Overs

45 seconds of work 15 seconds of recovery before next exercise

Bottom half to full bicep curls

45 seconds of work 15 seconds of exercise before next exercise

Bent Over Single Arm Tricep Kickbacks

Reverse Grip Bicep Curls

Bi’s + Tri’s Circuit 2

3 Skiiers 3 Diamond Push Ups 45 seconds of work 20 seconds of recovery between rounds

3 skiiers 3 diamond push ups. 45 seconds of work 20 seconds of recovery between rounds

Finisher

Biceps + Triceps (W3/W4: D1)

tris really woke up this monday with this one!

Katie Sakovitz

Those commandos at the end were so killer!!

Alice

Gillian

Upper Body Push (D1)

toughie after the in person! 😂🫶🏼

Morgan

Lower Body (D2)

did this with borrowed weights in a large closet, but made it happen 👏

Nicole

Jennifer

Upper Body Pull (D3)

Megan

Struggled to get myself here, so glad I pushed through!

this one felt heavy today! can’t wait to get stronger by christmas 🫶🏼

Full Body (D4)

dreading walking down stairs after this workout 😂😅

my core needs some work for the dumbbells overhead but loved it

Lauren Johnson

Lower Body + Shoulders (W3/W4 : D2)

Chest + Back (W3/W4: D3)

can confirm still the hardest one this week 😂

despite it being tabata this felt like it took me into 2024 with the length 🤣 thanks for always pushing me babes!

Full Body (W3/W4 : D4)

sweaty af 2nd time around! proud of myself for sticking with the 20’s 👏

woof that one was a challenge with 20’s! 🙇🏼‍♀️

Lower Body (D1: W5/W6)

okayyy my arms will be shaking for the rest of the day 🥵

Upper Body (D2: W5/W6)

Full Body Tabata (D3:W5/W6)

behind but just going to do an extra this week :)

Biceps + Triceps (W3/W4: D1)

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