Name: Playbook - Bambi fitness fitness - W1/D1 Upper body
Uploaded: 2024-01-06T16:44:11.582Z
Duration: 60 min
Description: W1/D1 Upper body

•Use upper body warm guide to warm up!!

•Use upper body  stretch guide at the end of the session

•If you have any questions feel free to contact me through Direct message on instagram

Superset time when you have completed one workout move onto the 2nd workout with no rest

Grab onto the pull up bar with your hands outside of shoulder width.

Pull yourself up so that your chin is level with the bar.

Hold yourself in this position for the desired amount of time and then let yourself down

Isometric pull up hold

Get down into a standard push-up position. Hands about shoulder-width apart.

Lower yourself down at the elbows until your chest nearly touches the ground. Hold for time 

After time , push up from the isometric hold. This completes one set

Isometric push up hold

A1 pull up

Complete the workout back to back with no rest

- using one hand 

-lower hips until thighs are parallel to the ground (or as close to this as you can). 

-Squeeze glutes and push into your heels to bring yourself back to standing.

10 reps on each side

Single arm landmine squat press

Start with your feet shoulder-width apart while holding the medicine ball, facing a sturdy wall that's 2 to 3 feet away. 

Bend your legs and drop your butt down so that your legs form a 90-degree angle. 

Drive your weight down through your heels and explode your weight upwards, throwing the ball up and against the wall.

Med ball wall throws

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

Incline Mountain climbers

Load 1 condition

When you have completed the -1st workout move onto the 2nd workout with no rest

-Push your hips back as you come down 
- Keep the dumbbells above shoulder height 
- Press the dumbbells up at the top of the squat

Dumbbell squat press

- With a band attached mid-way on the rack
- Pull the band back engaging your mid and upper back
- Slowly reverse the movement, releasing tension from the band

Resistance band mid row

Load 2 Back superset

Superset time complete when you have completed one workout move onto the 2nd workout with no rest

- Start with feet hip-width apart, toes pointing forward and knees slightly bent
- Grip the ropes with palms facing the floor 
- Lift both arms up overhead before slamming the ropes to the ground in one powerful motion

Battle ropes - double arm slams

-Get in a high  sit up position 
-Legs elevated off the ground 
-Press the kettlebell up 
-Slowly bring it back down and repeat for reps

Abs press

Load 3 condition

- Grab the bar with a reverse grip 
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Reverse grip lat pull down

- Lying face up with knees bent and feet flat on floor
- Hold sand bag  with your arms extended overhead
- Curl head and shoulders off the floor engaging core
- Bring the sand bang  in front of body as you sit up
- Return to starting position under control

Sand bag sit up

- Hold the sand bag above your head 
- Tuck your knee towards your chest 
- Then straighten then & repeat 
- Focus on activating your core

Sand bag knee tuck

Hold the sand bag above over your head 
- bring the sand bag in the middle of your body & your knees aswell
- squeeze for 2sec & then extend and repeat

Sand bag crunch

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

W1/D1 Upper body

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