Name: Playbook - Abby Schon - Chest & Tricep Burner
Uploaded: 2021-11-12T17:43:00.390Z
Duration: 25 min
Description: Chest & Tricep Burner

3 chest moves 
3 Tricep moves 
1 combo move
** HIIT burner to her heart rate up 

*8 reps (beginner), 10 reps (intermediate), 15 reps (advanced) per move

Repeat each move 3 rounds 

Equipment needed: dumbbells

*3 moves 

*8 reps (beginner), 10 reps (intermediate), 15 reps (advanced) per move

*Engage core while keeping spine to the ground; so not arch lower back off ground 
*keep head on ground
*put feet on floor for less intense movement

Chest Fly with Leg Extension

*engage core and squeeze glutes while doing chest press 
*back should be in a straight line 
*weight in heels to get more engagement in the glutes

Chest press with glute bridge

*drop to knees for a less intense movement 
*exhale on way up

Push-Up

Chest Burner Circuit

*engage core & glutes 
*weight in heels for more glute work 
*arms start straight up & hinge back towards your head working the back of your arm 
*keep elbows in and in line with chest

Skull crusher with glute raise

*elbows stay high/up to engage back of arm 
*back is flat 
*engage core with slight hinge in hips as you step back with each foot

Tricep kickback with alternating legs

Tricep Burner Circuit

*start in plank position 
*keep elbows in and close to body for tricep push-up 
*drop to knees for tricep push-up if needed for less intense movement 
*jump or step up to knee in position

Tricep push-up knee tuck

*engage core & keep back flat;
So not stick butt in air or drop belly in an arch 
*shoulders down & back 
*4 mountain climbers after 4 lateral plank walks in each direction

Lateral Plank Walk with Mountain Climbers

*engage core & keep back flat;
So not stick butt in air or drop belly in an arch 
*shoulders down & back 
*4 mountain climbers after 2 lateral plank walks in each direction

Chest & Tricep Burner

Biceps & Back Burner

Amazing! Love the combo of LB and UB. Heart rate riser without much impact at all! And I took the advice of 8 reps to start. It was perfect. 30 minutes for me 👌

Chest & Tricep Burner

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