Name: Playbook - Bambi fitness fitness - W1/D1 upper body core
Uploaded: 2024-01-05T19:55:30.947Z
Duration: 60 min
Description: W1/D1 upper body core

W1/D1  upper  body core  session  !
In today session  we will be targeting our upper body

Use upper body   warm up guide before you start to work out to activate muscles!

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

When you complete the 1st workout move onto the 2nd workout with no rest

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

Load 1 condition

- Hold on to the TRX with your arms extended
- Push your hips back and down 
- Sit down until you reach parallel 
- Keep your chest up throughout the movement 
- Press through your heels  exploding up  extending your legs & then repeating again

Trx jump squat

- Elevate your feet onto a bench
- Holding a TRX strap in each hand
- Pull your body up toward the handles
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX inverted row

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

- 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

Russian twists

Load 2 condition

- Begin with feet shoulder width apart
- Bend at the waist and walk hands out to a push up position
- perform a mountain climber 
-4 mountain climber = 1 rep
- Walk hands back towards your legs and stand up

Walk outs to mountain climber

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks

- Holding your legs extended up
- Sit up and reach for your toes with both hands

Lying toe touches

- Come down as slow as you can
- use your knees to push you up & repeat again

Negative push up

load 2 condition

Aiming to burn 100kcal as quickly as possible

W1/D1 upper body core

More workouts from Bambi fitness fitness