Name: Playbook - YOGOSKENZ . - ARMS // Bi/Tri/Shoulders
Uploaded: 2024-02-23T05:28:35.273Z
Duration: 25 min
Description: ARMS // Bi/Tri/Shoulders

Emily

Freaking amazing upper body workout! My arms are on fire! 🔥

Mallory

Lindsey

Dana

Hannah

Great upper body! I just entered my third trimester and this was just what I needed!

Raissa

A great upper body workout. It's great for beginners as well as seasoned lifters.

Warm up for 5-10 min on your own (I used my echo bike!) 

Bi’s & Tri’s & shoulders 
15x2 tricep push ups 
10x2 (30 sec rest between) Curl to Press 
15 bench dips
10 military press 
14 alt press 
16 alt hammer curls biceps 
15 band tricep ext (pull downs) 
X2
= 20 min (10 min rounds)

Do a couple cat/cow between your sets of push ups!

Push ups

Another way to modify push ups- onto an elevated surface. Just still remember to engage the core.

Push Up Option

Curl to Press

Do the next 3 exercises back to back with hardly any rest if you can.

Military Press

Alternating Dumbbell Press

Alternating hammer curls

Chair/Bench Dips

When I filmed this I was totally in the camera- idk why it’s cropping me out sorry!! 

This is better done with a cable if you’re at a gym, otherwise I’m just doing it with a long resistance band. 

Stand square with feet hip width & hips slightly tucked for a straight spine. Keep elbows tight to sides and try to keep them in one place the whole time. (Mine float up a couple times because im trying to re-situate the band). As you pull the cable or band down, flex the tricep at the bottom. 

You could also sub it out for an overhead tricep extension (gripping one dumbbell with both hands overhead and dipping it behind your head in a standing position)

Tricep extension (cable/band)

ARMS // Bi/Tri/Shoulders

I wish I would have seen this earlier in my pregnancy! So motivating.

Justina

Amanda

Easy simple reminders, you have motivated me!

Krystine

⭐️ INTRO!

Thank you for the impact you’re sharing.
I am in my first pregnancy and I wonder how I know if I can do planks or not. I assume it has something to do with the „opening up“ of your core muscels?!
Would be nice to get some impact to that too.Thanks a lot

Caro

⭐️What to Expect

⭐️ When to Stop

Samantha

I’m so happy to finally have hopped on your playbook!!!!! Love you and all the light you shine 🥰☀️ I’m currently 30w with my 2nd pregnancy and didn’t do any prep work with my first. Looking forward to implementing what I can from you now & postpartum working on your handstands playlist!!

Brea

⭐️Belly Breathing

⭐️Core Engagement

I love you, you are just so full of life and the only prenatal coach that's motivated me to button back up my nutrition and fitness. I was big on it for years, and during this pregnancy, I've really stopped all of my great habits. Time to get back to it! Thank you! ❤️

Thank you for sharing this! I’m not pregnant, but I’ve needed ways to modify exercises and balance out rest while still pushing myself. I will be following along with your pregnancy workouts, but also incorporating workouts from your other programs as well!

Elizabeth

My Routine

I needed to hear this! Thank you for including it!

Alexandra

So thankful for this. I’m literally laying in my couch with soooo much nausea. I’m 6wks pregnant also with my 4th and the morning sickness is real this time. I have been using your program since January and have felt so good because of it. I’m also really thankful that you are making a prenatal program!

Morning Sickness/First Tri

Question regarding vitamins. Does it matter the mg?! My vitamin d3 is 125mcg, magnesium is 500mg, and fish oil is 1350mg. Is this okay?!

Kristen

Supplements/Nutrition

This was such a delicious flow for my pregnant body. Thank you!

2nd time doing this flow, buns were Def sore after the first time. It's simple, it's easy, I love it. ❤️

It was good, a little fast for me. But i loved all the movements. I struggled with round ligament pain today, and I feel better. Thank you!

Yoga Flow // Legs & Hips

After not working out for two months, I had to make some modifications lol! But this was so great

Sara

Whew, I'm trying to get my activity level up at 24 weeks pregnant, and this was perfect. Mood booster, quick, and I'm so excited to do more!

Annaleigh

Glute Burn/ No Equipment / 2ndTri

Lexlly Rivera

Definitely needed this one to start my week off right, light yet a little challenging. 20weeks pregnant today!

Finishing up my first trimester, and been struggling to move my body so this was great!

Lauren

Full Body / 2ndTri

Did 2 round and my arms feel strong. Although can’t say I’ve mastered push ups while pregnant or the breathing exercises. Need to work on that.

Farnaz

I have been feeling amazing after each workout! Thank you

Upper Body / 2ndTri

Great leg workout - low impact but I still feel the burn!!

Alex

Lower Body / 2nd Trimester

This felt so amazing!! I had access to a row machine so I warmed up lightly on there

Chest & Back

A million percent one of my all time favorites leg days ever in workout history lol 

15 weeks now and feeling so strong with me and my boy 💙

Strength- Leg day

Amaaaazing and quick!!!! Make it as intense as you wish with weights! I love this one. Also easy in a small space.

17 weeks today and loved how quick this went!!!!

Phew!! This was a great workout!  Legs are shaaaaaking...23 weeks along and that felt perfect 😊 Thank you for the awesome prenatal program...I've been waiting for something like this from you for like 4 years!! ❤️

Quads & Glutes

Loved this one!! 
On baby #4 and this is my second pregnancy to be going through this prenatal program with you! Love it

This was a great full body work out and got me sweaty which I was not expecting! Thanks!

Jessi

Full Body Faves - minimal equipment

IntraSet Stretch Lower Body// 2ndTri

I did 2 rounds & was covered in sweat!! 😅 plus I’m not pregnant so don’t be fooled! “prenatal” does not mean easy!!!!!

Sydney

Melissa

Full Body Complex

My body lived the chest stretching. I'm 6 months and didn't realize the impact of the side sleeping on my chest. Loved this one!

This is lovely! I wish I had this during my last pregnancy too. I followed other yoga plans and felt like I was constantly editing them to accommodate my bump. This feels so smooth even with a 26 week belly!

Caitlin

Super fun! Loved it! Fun switch up and playful!

💫Creative Yoga Flow

2am baby is 28 weeks moving constantly! This quick workout really helped calmed my body! 
Clamshells got me!

Juno

This was so sweet and went by extremely fast

Loved this workout! In my first trimester and have been so fatigued/nauseous. This workout made me feel strong again!

Chloe

BOOTY PUMP 🍑

Love the arm pump and that my heart rate was up the entire workout!! I’ll probably be doing this one even after the pregnancy!

ARM PUMP💪🏽

This was just what I needed for today. Definitely wasn’t feeling like doing anything too crazy but this was still perfect for something quick and easy, and still gave me quite the burn 🔥 !! I did 2 sets and was able to get this done in 40 minutes ☺️

Taylor

Legs- SQUATS

Arms & Legs Superset

Toughieeeeee as I adjust to the larger tummy at 27 weeks. I still LOVE this workout

This was so much of what I wanted in a cardio mix of leg day strength! One thing I think you’re known for! I loved this

Condo Legs

Rachel

21 weeks and I added a 4th round since I didn’t have a chance for a walk. This is my fav by far this pregnancy!

Cecilia

I’m 38 + 5 today. This workout was awesome!

Erin

HOME Full Body

That was amazing!!! I absolutely loved this. I need my maternity belt during jumps and things like that but I absolutely loved how much this hit my lower body!

Absolutely loving your prenatal workouts! Sweating so much and it feels amazing🖤

Kimber

Legs & Glutes / 3rd Tri

This was the cardio and lift weighting I needed for today. I absolutely loved this style of workout.

Holy smokes my arms have melted off my body! Great workout

Upper Body Burnout 🔥

LOVED this flow! Will be doing it a lot more in the future!

I’ve been able to workout with you since the beginning of TFYT and so proud to say I’m still feeling SUPER strong at 14 weeks pregnant and doing yoga with you 💙💙💙

IIIIIII LOOOOOOOVED this so much. Got a tiny belly bump and still this felt amazing

Prenatal Yoga Flow

🇺🇸MURPH- Memorial Day w/ Prenatal mods

This workout had me drenched in sweat! 30 weeks and loving the way your workouts make me feel inside and out!

Love this! Cardio and legs together 🙌🏼 I didn’t have ankle weights so I used plates for the clamshells and dumbbells for the split squats/kick backs. It kicked my 37w pregnant butt 😅

Lakeside Legs

I am 28 weeks pregnant and this is SUCH a good prenatal workout! 🥵

Loved that! I’m not pregnant so I did regular push ups 💪🏼 Great work out for anyone. Thanks 🙏🏼

Perfect for a quick workout that makes you feel so good and sweat!! ✌🏼

Kelly

Lakeside Full Body Complex

Holy moly. I looked at that and thought easy!! Finished and whew.. that burn and sweat!! Definitely a keeper of a workout!

Lakeside Arms with a KB

Phew! That was a great workout, moving slow but still moving. Thanks for the motivation 🔥

Super sweaty and feeling great!  Thanks 🙏

🌶Spicy Leg & Glute🍑

Cealia

Almost 17wks and this killed (in a good way!) ❤️ sweaaaaty!

Lower Body EMOM

💦Full Body Complex EMOM in 30 min

🇺🇸Stars, Stripes, & Squats

Holy smokes my lower body is toast! 🔥 🍑 
The toughest workout on here so far but felt amazing, 33 weeks! Thank you for the motivation daily

The perfect sweaty blend of cardio and strength! My 🍑 is dying 🔥🥵

Leg Burnout, outside (minimal equipment) 🌞

At sunrise in Kauai with my husband and our future son in my belly. This. Was. MAGICAL ✨

This was soooo amazing Kenzie! I loved that it’s just for me. Even this early in my pregnancy. How it’s Gods gift. 15 min went by so fast!

Prenatal Meditation

I’ve been doing this work out since you posted it. But I’m 39 weeks finally and have been looking forward to doing this as a celebration for making it this far with most of my sanity!

Fun workout!! Still tough and sweaty, even with not carrying a little. Smile!! Today is a new day!

ARMS // Bi/Tri/Shoulders

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