Name: Playbook - AJ Hotchkins - Upper Body Workout
Uploaded: 2023-08-11T16:43:53.272Z
Duration: 45 min
Description: Upper Body Workout

Today we will work some different upper body + core movements! This workout is meant to be challenging for your cardio + muscular endurance - some of the movements may also be challenging! 

We will rest :30 seconds after each exercise and 2:00 in between each round! HIGH pace yall! 

Let’s turn out savage up today and get after it!

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Superset with : KB marches

Banded Kettlebell swing

- Holding a single kettlebell overhead perform a slow controlled march laterally 
- Strong tall posture + stable shoulder 
- Practice big knee drive + push off backside foot and step replace. 

20 meters each direction 

Superset with : KB press

Kettlebell overhead single arm march

Offset KB 

- Speed chest press while maintaining balance on physioball! Perform each rep fast! Don’t worry about controlling the KB down / we want tempo here💪🏽

8 each arm 

Superset with handstand

Physioball KB Press

Perform a walking handstand for 10 yards! Try it! Challenge yourself! If you cannot perform a handstand find a wall / post feet on the wall / walk down wall moving laterally! 

Rest for 2 minutes and restart circuit!

Walking Handstand

- With a kettlebell in each hand perform a kettlebell push press
- Generate power from your hips + snap kettlebells above your head and sit underneath them / stand upright!
- Control kettlebells back down to starting position for 3 seconds!

Superset with med ball throw!

Kettlebell push press

Sit your hips underneath med ball / place hands underneath Medball 

With great posture explode up and throw medball over your shoulder (alternation shoulders)

Throw med ball as high and as far as possible + jog over to med ball (repeat)

HEAVY MEDBALL!

Superset with KB sit-ups

Med ball toss over shoulder:

- Starting with kettlebell directly above shoulder:

- Perform a sit-up while keeping your arm straight And shoulder engaged!

8 reps each arm - superset with bar toe touches!

Kettlebell sit-up

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Gain a rhythm and swing legs up to a toe touch!

End circuit : Rest 2 mins + restart!

Hanging leg raises

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Love the diversity of the exercises. 
70 min won't do it, was on for almost 3 hours 🫣😅🦾🦿🔥😁

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Great workout had to modify some exercises due to my limited equipment but bad ass workout 
Let’s get this money !!!

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