An upper body arms class with abs sprinkled throughout, finishing on a full ab circuit. After a quick warm-up of arm circles and cross-body stretches, you'll work 45 seconds on and 15 seconds off through three circuits, each run twice. Circuit one covers knee push-up to renegade rows, Arnold presses, hinged over flies, and high plank dumbbell drag throughs. Circuit two moves into tricep dips with a knee or toe tap, heavy bent over gorilla rows, upright rows, and seated tricep extensions. Circuit three is straight abs with weighted dead bugs, Russian twists, high plank shoulder taps, and overhead heel taps, closing with palm presses into the thighs. Calyn keeps it slow and controlled. Rib cage tucked, low back pressed into the mat, and if your arms are flopping on the flies, your weights are too light. She pushes you to pick up something heavy here and surprise yourself. A cobra stretch and child's pose finish it off.

Equipment: dumbbells (8 to 20 lbs, Calyn uses 8s and 10s), one heavy dumbbell (25 lbs or heavier), bench or chair optional

Workout set:https://joinform.com/collections/straight-neck-bra/products/square-bra-black-white
https://refer.joinform.com/app