Name: Playbook - Aubri & Liv - 3/30: PUSH DAY HOME
Uploaded: 2024-04-07T17:34:20.038Z
Duration: 50 min
Description: 3/30: PUSH DAY HOME

Chelsea

We recommend warming up before your workout & activating the muscles we are about to work! These movements get your blood flowing & prepare you for your workout.

- Start with dumbbells in each hand
- With chest lifted and core engaged bend at the waist
- Drive your hips forward propelling dumbbells forward and up
- Stopping just in front of the shoulders 
- Allow dumbbells to swing down and back between the legs
- Moving immediately into the next rep

Dumbbell Swing

- Perform a shoulder press with two dumbbells in each hand 
- Hold arms in extended shoulder press above head
- Engage Core
- Alternating between legs, slow & controlled lift one leg up to a 90° then lower back down
- Repeat on other leg 
* 10 reps each side

Marches

- Raise the dumbbell until you reach shoulder height
- perform the bus driver movement 
- Lower with a slow and controlled movement

Dumbbell front raise + bus driver

- with both arms supported on a flat bench
- start with both legs on one side of the bench
- jump with both feet over the bench & land on opposite side
- jump back over

Bench Hops

Warm Up + Activation

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

- With a dumbbell in each hand with palms facing away from you & a slight bend in your elbows
- Start with the dumbbells touching at hip level
- Slowly raise the dumbbells out & up 
- Bring them all the way up until they touch above head
- Slowly lower them back to starting position in a controlled way

Dumbbell Around the World Raises

SUPERSET 1

- Stand holding a dumbbell in each hand, elbows forward of shoulders
- Press the dumbbells overhead
- Lower the dumbbells

Dumbbell standing shoulder press (elbows forward)

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

SUPERSET 2

Use the same weight for all exercises, go straight from one exercise to the next.

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Shoulder taps

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

Dumbbell upright row

CIRCUIT

Burnouts are done at the end of a workout. They target the same muscle group. These sets are usually done with a lighter weight in an effort to perform a high amount of reps, often to failure, or to recommended time.

- Start with your hands on a box/bench/chair/elv. surface
- Perform a push-up coming down slowly
- Keep your core engaged

Incline Push Up

- Standing with your feet shoulder width apart and a dumbbell in each hand 
- Pull the dumbbells up to your shoulders, leading with your wrists
- Lower the dumbbells back down with control

Dumbbell high pull

Ski Swings

- Bring your elbows down to the ground 
- Keep your core engaged
- Try not to move your hips back and forth 
- Extend one arm then the other

Commandos

BURNOUT (optional)

3/30: PUSH DAY HOME

Avery

Felicia

Emily

4/20: FULL BODY GYM

who had the NERVE to invent those Copenhagen planks 🥲

Courtney

4/19: LOWER BODY GYM

Jenn

Ali Roberto

Hannah

4/17: Upper Body Pull GYM

Eden

4/16: Upper Body Push GYM

Natalie

Just barely getting into working out & the videos to these workouts are so helpful! Gives me confidence to go to the gym & I feel like I kinda know what I’m doing:)

Joni

4/15: LOWER BODY GYM

Rachel

I just realized I was supposed to swipe every time I finish! LOL 
BEST app yet! Was a PT all through nursing school (many moons ago) but so out of touch with everything exercise. So glad I found you gals! Thanks for the great content.

Tracy

Annie

4/20: FULL BODY HOME

McKenna

Lexie

Erin

4/18: LOWER BODY HOME

4/15: LOWER BODY HOME

I’m loving this app sm! I’ve been looking for one for so long that matches the way I like to work out and you’re it guys 🥲🫶🏼

3/30: PUSH DAY HOME

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