Name: Playbook - Amber Cunningham - Upper Body BLAST With A Sprinkle of Legs 😊
Uploaded: 2023-04-17T13:50:28.727Z
Duration: 20 min
Description: Upper Body BLAST With A Sprinkle of Legs 😊

Try these 12 moves for an upper body blast! Your arms will thank you! 😊 Do 12 reps of each or challenge yourself and do each move for 1 minute each. Beginners - do 1 set. Intermediate - do 2 sets. Advanced - do 3 sets. Enjoy!

Begin in standing position, bend over and place hands on mat, crawl out to a push up position and perform a push up. Walk back up to a standing position and then repeat.

Walk Out Push Ups

Start in a low plank position or modified (on your knees). Walk hands up to a push up position and then back down to your elbows to a plank position. Alternate lead arms.

Plank Ups

Start in cobra position with arms straight, next to your sides. Bend arms and rock down as your legs come up off the ground, then press back up to straight arms.

Cobra Rocks

Get into a static lunge stance position. Holding one dumbbell in your hand, perform a single arm row.

Lunge Stance DB SA Rows

Hinge forward with a flat back and hold lighter dumbbells in each hand. Perform a high row and then a rear delt fly.

DB Bent Over High Row w/ Rear Fly

Get into bridge position and hold lighter dumbbells in each hand. With straight arms and dumbbells right above the chest, bring weights back towards the ground and pull back up over chest. Then, perform a chest press. Repeat pullover and press.

Bridge to DB Pullover/Chest Press

In bridge position with lighter dumbbells in each hand. Perform a Pec fly by bringing weights out to your side, then perform a tricep extension bending arms back towards ground, then pressing back up straight.

Bridge to Pec Fly w/ Tricep Extension

Perform a push up, then walk hands over to the other side and perform another push up.

Crossover Push Ups

Hinge forward with a flat back and hold heavier dumbbells in each hand. With a reverse grip, row dumbbells up towards your belly button, contracting the upper back.

Bent Over Reverse Grip Row

Stand with feet wider than shoulder width apart and toes pointed out. Hold one dumbbell up over your head. Perform a sumo squat while you bring the weight behind your head. Then as you stand back up, press the dumbbell up over your head, keeping elbows hugged into your ears.

Sumo Squat w/ DB Overhead Tricep Extension

Stand and hold lighter dumbbells in each hand. Squat down, press dumbbells straight back into a tricep extension, then stand and perform a bicep curl and press overhead into a reverse grip press.

Upper Body BLAST With A Sprinkle of Legs 😊

More workouts from Amber Cunningham