Name: Playbook - Alexander Karpov - UPPER BODY & CALVES 💪🏼🤩🔥
Uploaded: 2021-01-18T11:50:12.389Z
Duration: 45 min
Description: UPPER BODY & CALVES 💪🏼🤩🔥

In this conscious workout we gonna focus on Core, chest , arms and calves training.

Do a proper warmup prior. Focus on your breathing, posture and great form during the entire workout.

Get ready 💪🏼😉

Please adjust the weight in exercises , the number of set & reps according to your personal level of athleticism, performance and current Health state. You know your body better than anyone else 🙏🏻

Leave me your feedback here, and tag me on your instagram @alexander1official ! I’d love to check how you doing exercises and experiencing conscious lifestyle! Let’s connect and evolve together 🙏🏻🤩

Keep the core tight throughout the exercise 

Breath deeply into the diaphragm. Align one full breath with one pushup. 

When you go down , keep the elbow close to the body. Bring the knee of the same side as close to the elbow as you can. Imagine  you are a lizard or dinosaur 🦖 

(Pay attention and Aim to Replicate what I showcase on the video)

Feel free and primal 🙌🏼

Keep it flowing... feel the entire body energy field.

Few reps on each side 👌🏼

Reptilian push-ups on the spot

Get primal and free. Imagine you are a lizard 🦎, Crawl forward and backwards while performing a full push-up on each side , step after step.

Engage the core and breathe deeply into the diaphragm as you go 💪🏼

Reptilian push - crawl 🦎

Perform both exercises without rest in between.

Rest up to 2-3 min in between rounds.

Get into a push-up position with both feet on the Swiss ball. In the initial position the ball has to be underneath the knees in order to have enough space (range of motion) for a full crunch.

Start bringing the knees towards the chest. Imaging creating a “U” shape with your core

Exhale when you crunch and inhale when you straighten the legs back. (PROPET BREATHING IS EVERYTHING 🙌🏼)

Swiss ball (knees to chest) crunches

Pretty amazing (advanced) body weight exercise for tricep 💪🏼😜

Position m close to each other 

Make couple steps back away from the ball (the further you position them - the more challenging the exercise will get)

Keep core muscles tight 

Elbows tuck in 

Fully drop down (extend triceps ) until your touch the ball with your elbows 

Then get back up with power or triceps , lock out arms at the top (squeeze triceps consciously)

Do as many Reps as you can in each set

SWISS BALL TRICEPS EXTENSIONS

Core & triceps on a Swiss ball 🔥

• get on the parallel dip bars 
• grab and hold a dumbbell between feet!
• Get up and extend arms completely 

• lean slightly forward when you going (dipping) down 
• focus on full range of motion in each rep
• slow and controlled negatives, explosive positives

Aim to increase the weight of the dumbbell after each set.

Weighted dips

Perform both exercises without rest in between sets 

Rest up to 2-3 min in between rounds

Grab a thick rope with 1 hand.

Get into a semi bent over initial position. (Legs slightly bent too)

Keep the elbow close to the body when you extend the tricep, & shoulder muscles engaged.

Make a step back with 1 foot and twist the body to the side , align those movements with a tricep extension movement

Increase weight after each set gradually (if needed) and only when the form is mastered.

Reps indicated per each side in each set

High cable Single arm tricep extension with a step back

Grab a rope with 1 hand.

Get into a comfortable squat position, and lean slightly back. Get centered, establish great balance with feet. Engage the core muscles.

Perform a bicep curl towards your face and twist the body to the same side.

Control the movement with entire body

Focus on slow negatives and explosive positives.

Breathe deeply into the diaphragm 

Increase weight after each set if additional resistance is needed.

Reps indicated per each side in each set

Low cable unilateral bicep curl (from squat , with a rope)

Arms superset with a cable and a rope

Perform both exercise variations without rest in between 

Rest as much as you need in between rounds

Use only 1 leg to perform this exercise 

Full range of motion, no rush with movements 

Align deep breathing with movements 

Reps indicated per each side in each set

Single leg machine calf raises

Explosive movements, with great control by the muscles and full range of motion in each and every rep.

Pair each repetition with a conscious breath.

Machine calf raises (explosive)

Calves superset

Grab a rope with a pronated  grip , positioned at your shoulder height.

Get into a wide stance , stable initial position, with slightly bent legs. Engage your core. 

Keep the working arm slightly bent and the elbow looking back (high) throughout the movement 

Cross the arm over and twist the torso slightly in the same direction

Control the movement completely. Especially slow down on the way back during each repetition.

Increase weight after each set if needed.

Reps indicated per each side in each set

Mid. Height cable unilateral chest cross-overs (pronated)

UPPER BODY & CALVES 💪🏼🤩🔥

Great.. pls update on my workout section ....thx

Shrey

Henry

Alexander great workout. I Truly enjoy these workouts. I used to workout as if I was missing out on something all the time. And I would end up overtraining. These workout are simple, hard but efficient!

Willy

Chest workout 💪🏼😎

Great workout Alexander. Hadn’t done low reps in a while on bench press. Always love that beginning warm ups💪🏽

POWER CHEST WORKOUT 💪🏼😎🔥

INTELLIGENT CHEST WORKOUT 💪🏼😉🙏🏻

Awesome Chest Workout. Thank you Alexander!!

Didn’t have a pec machine at equinox :(

CHEST WORKOUT 🔥💪🏼😉

Thanks for the chest workout Alexander! I’ve been replacing kettle bells with dumbbells as there aren’t too many different weights at my gym 💪🏽

Mega Chest workout 💪🏼🤩🔥

My pecks are on fire, you’re always uploading heat Alexander🔥💪🏼

Nestor

CHEST WORKOUT (size & functionality)

Alxander by far one of my favorite workouts and pump💪🏽. It was challenging to be engaged the whole time bc everything felt like it was trembling half way through. I see why of the MEGA on the name 😁

Jerome

Mega Chest workout 💪🏼

Challenging, yet felt like i need something more ! 
But loved the pump 🙏🏻🔥

UPPER BODY & CALVES 💪🏼🤩🔥

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