Name: Playbook - Aubri & Liv - 4/30: UPPER BODY PUSH GYM
Uploaded: 2024-05-13T00:36:57.742Z
Duration: 50 min
Description: 4/30: UPPER BODY PUSH GYM

Avery

Alysa

London

Elle

Taylor

Time to work those PUSHIN UPPER BODY muscles AKA shoulders, triceps, & chest!!

Walk on an incline on the treadmill for 5-15mins. Don’t feel like you have to do the full 15, once you feel warmed up you’re good to go!

Treadmill Incline Walk 5 - 15min

WARM UP

COMPLETE AS MANY ROUNDS AS POSSIBLE IN 5 MINUTES 

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 in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- Lay back with your knees bent and feet on the floor
- Hold the dumbbells with arms at full extension
- Slowly lower the dumbbells until both elbows touch the floor
- Press both dumbbells up to starting position

Dumbbell Floor Press

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you reach through and pull dumbbell from other side

*10 each side

Plank Dumbbell Drag

- Start in a push up position
- Lower chest to the floor and lift hands up
- Then press your chest off the floor back to starting position

Hand release push ups

Activation

2 exercises. 3 rounds.

This circuit and the next one are your heaviest sets. This workout will go too quickly if you do not take the time to slow down and challenge your weight selection.

- Lie on bench holding dumbbells at shoulder level 
- Squeeze the Dumbells Together as Hard as you can while you press up over your chest, arms straight. 
- Lower the pressed dumbbells back to shoulder level
- Repeat.

Crush Grip Dumbbell Chest Press

Upright Row w/ 3 second hold

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell Chest Fly

CIRCUIT

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower one dumbbell to chest level while keeping the other dumbbell locked in place
- Press dumbbell back up over your chest
- Repeat on other side alternating between the two

*12 reps per side

Dumbbell Flat Bench Press Alt.

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Tricep Bench Dips

- Dumbbell start in each hand down at hips
- Lift the dumbbells up to shoulder height with palms facing each other 
- Once your arms are at shoulder height , pull the dumbbells out from the front to the side stopping when arms are fully extended to the side
- Bring arms back to in front of you at shoulder Height
- Then you will lower the dumbbells back down to starting position

Dumbbell front + fly raise

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable rope triceps extensions

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth four times 
- Drop into a push up then repeat

(4) Mountain climbers + Push up

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.

For push ups, drop to knees if needed.

- 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

BURNOUT (optional)

4/30: UPPER BODY PUSH GYM

Miranda

Lori

5/11: SHOULDERS + ABS GYM

Buns of steel from this workout🧡🍑🍑

Ali Roberto

5/10: LOWER BODY GYM

I like these cardio workouts! PLEASE ADD MORE!! 😊😊

Maddie

5/8: FULL BODY STRENGTH + CARDIO GYM

i do love these workouts don’t get me wrong but they’re just inconvenient. it’s very unrealistic to be able to go to 3 different stations for a super set in a crowded gym without a machine being taken up BUT that is said with love not hate🫶🏼

Brooklyn

😮‍💨😮‍💨😮‍💨😮‍💨

5/7: BACK + BICEP GYM

Emil

Emily Hobus

5/6: LOWER BODY GYM

Alison

5/11: SHOULDERS + ABS HOME

5/10: LOWER BODY HOME

Rachel

Absolutely KILLER! I’m drenched in sweat

Lexie

5/8: FULL BODY STRENGTH + CARDIO HOME

By giving alternative when we don’t have the material at home☺️

wish there was a little bit of lower back but overrall I loved it!!

Faith

5/7: BACK + BICEP HOME

aimee

Ashlyn

It was good. I didn’t have time to go to the gym so I did the at home lower work out at my apartment gym and it was a burner!

4/30: UPPER BODY PUSH GYM

Community

More workouts from Aubri & Liv