Name: Playbook - Ashley Palmer Fitness - Upper Body Burner
Uploaded: 2024-03-11T03:11:19.856Z
Duration: 44 min
Description: Upper Body Burner

Same layout as Monday's lower body workout only this time we are hitting your upper body!

10-min Treadmill Incline Walk

Increase the weight as you decrease your reps with the chest press

- Lie supine on bench or floor
- Bring arms out at 90deg angle with the DB's level at your chest
- Press up bringing weight together then back down to start position
- Keep low back pressed into the bench/floor helping to engage your core

DB Wide Chest Press

-Lying on a bench bring both dumbbells straight out from chest and touching together
- Bring arms out to the side keeping a slight bend in the elbow and back to center

DB Fly

Super Set #1

- Sit down in a v-sit position
- With back supported hold two dumbbells above your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position
- Keep back straight and tall

DB Seated Shoulder Press

- Start in a high plank position with your hands on the dumbbells
- Your body should be in a straight line with the hands directly below your shoulders, feet out long below the hips with core and booty engaged
- Alternate rowing the weights up and go into a push up

**This is a really advanced move so here are a couple modifications
1. If you can't grab the weights, place your hands on the ground then pull the weight for the row and just place your hands on the ground for the push up
2. Do the movement kneeling! Place your knees down keeping a good angle in your lower body and complete the movement on your knees

Renegade Row with Push Up

Super Set #2

- In one fluid motion press one dumbbell above head and as you do so bring the other dumbbell down to shoulder height
- Continue in back and forth motion keeping chest out and shoulders back
-Keep knees slightly bent and core engaged as to not use lower body when lifting

Seesaw Press

- Stand in a neutral position with shoulders back, core engaged, knees slightly bent
- Hold the weights in a neutral position and arms down by sides
- Curl the weights up to the shoulders and back down

Hammer Curl

- Hold 2 weights in supinated position with hands
- Bring arms up to square keeping elbows level with shoulders
- Referring to the elbows, pulse them up/down going from chin to forehead
- Do for allotted time or reps

Press Ups

BURN OUT- 20sec work/ 10sec rest

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