Name: Playbook - YOGOSKENZ . - 💪🏽 Arms & Core 🔥@ the Retreat in Costa Rica! 🏝
Uploaded: 2023-08-15T18:25:03.719Z
Duration: 20 min
Description: 💪🏽 Arms & Core 🔥@ the Retreat in Costa Rica! 🏝

Still one of my favoriiiiites!!!! Any thoughts on hosting another retreat?!

Alexandra

Danae

Yarely Hoffiz

Looooove this one. Moves fast and hits all the upper body muscles!

Skipped some of the push ups in the 2nd round

Natasha Sanjaya

Dana

Amazing!!! My arms were sweating! So good.

Riki

Juliane

Ana Bartol

Eliška Tykvartová

Elizabeth

Just subscribed to Playbook for $1 and this is the first one I completed! Thank you SO much for the opportunity to experience all of your stuff for only a buck! Looking forward to all these workouts during quanrentine 😝

Misty

Awful to do after the full body workout yesterday 😆😅😅😅

Lisa

The exercises were hard to follow as there was almost no explanations, but other than that great workout !

Manon

This is just FUN! I swear. 😂 It’s a good mix of keeping a moderate heart rate while building fire in the arms & core by doing exercises that use them both, AND by isolating them. 
We went thru this all TWO TIMES, and ended with a max plank challenge, so mentally prepare yourself there. Keep moving! I didn’t give them breaks ha ha 😏 I hope you enjoy this as much as we did in Costa Rica!

Warm up

Warm up part 2

V-Ups

Plank jumps

Chatarunga - push up to down dog, lower back to chatarunga, and so forth

Chatarunga to Down Dog push ups

If you jump up into a tuck handstand, control your descent! 
If you’re donkey kicking, get those heels to your butts!

Tuck jumps // donkey kicks

Push-up - Roll - V-Up

Forearm plank tri-taps

Lifted means you’re lifting your upper body too- no leg raises laying your head down. Get your head up, tuck your chin to your chest, use the upper core and hold your shoulder blades up and off the ground too- keep a hollow body and contact with the ground under your lower back as you lower your legs!

Leg lifts (Lifted)

Same form as previous exercise, except now we’re isolating each leg.

Single leg 5 sec holds

Oblique tick tocks

These are meant to be pulses- again, shoulder blades and head lifted, tuck into a ball, and you’re using your core to pull your hips up in the pulse. If it’s not hard, you’re not doing it right, trust me!

Crow Crunch pulses

Goals: 
Beginner: No less than 30 seconds, you got this! Aim for 1 min! 
Moderate: If you can hold a 1 min plank no problem, shoot for 3 minutes! 
Advanced: Commit to 5 min right now! 
Tip: Maintain good form, but allow yourself to adjust, move from one hand to the other, it helps.

MAX plank hold

💪🏽 Arms & Core 🔥@ the Retreat in Costa Rica! 🏝

Great! My warmup was a bike ride so I did that for the warm up!

Amazing for my work vacation day! ❤️🙌🏻

Alejandra

Hannah

🏈 FOOTBALL CAMP FUN 💥 (fun, full body, bodyweight)

Phew!! That was more challenging than I initially thought it would be!! 💪 🔥

Amanda

GRIND TIME (upper body)

Teresa

Madie

That Buuurrn!!! 🔥 so good as always great workout

Mallory

💦 LEG YOGO-WO (yoga-based leg workout)

Amazing ! Loved it so much feel the burn and the strech

Ashley

It was stellar! Definitely underestimated this workout lol
With the mornings looking a little different bc of the kids long sleeps, I’m trying things out at home rather than at the gym. Thanks friend!

Kylie Cannon

Love yoga, but i’m not great at working out so this is a great way for me to do both!!

Yogo-WO (yoga-workout) 😁 - full body, no equipment

Great workout!!! Ready to start the day 💪💪💪

Sarah K

Fantastic full body workout!! 
🔥🔥🔥🔥

Amazing!! Killer workout for the whole body. I feel so good after completing it. This one is a keeper!

Kynedi

HOT FROM HANA 🌺 full body (bench & dumbbell)

Loved it! Love the idea of a sandwich workout! 🥪 💪 Another arm challenge complete! Keep it rocking!

First round confident. Second round okay I feel it. Third round ahhhh 😳😩

Kristin

10.5 Sandwich 💪🏽 (arms)

Sweaty Saturday 🥵

Holy moly!! That was tough one for me!! Killer burn by round 2! But I still crushed it!! 🔥🔥💪

Jessi

I did 2 rounds & my wrists were toast so tested my treadmill mile! 🤙🏼

Sydney

WALL WORK; CORE

Sarah

phew!! That’s a good one to really challenge yourself on!! Loved the fast-pace of it!! Enjoy the day everyone!! ☀️ 💪

Buff Balcony 💪🏽 (upper body/core)

This was an amazing work out!! I am starting from the bottom so I just took my time and made modifications where I needed to. I feel great and so proud of myself for making it through!!

Kelly

Awesome! Your sisters thigh muscles are such goals!! One day 🙏

💪🏽 Arms & Core 🔥@ the Retreat in Costa Rica! 🏝

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