Name: Playbook - Best Fitness - W1/D1 Upper Body Push
Uploaded: 2021-01-18T11:49:25.212Z
Duration: 45 min
Description: W1/D1 Upper Body Push

Linda simons

Michelle Furbino

Verbal instructions during the workout would be helpful.

Rachel

This workout includes circuits of 3 exercises.

They all include two upper body exercises with another exercise meant to spike your heart rate up a bit 

Make sure you take some rest after the last exercises before restarting the circuit for each round

Lay down flat on a bench

Press dumbbells above chest then slowly come down bringing your elbows slightly below your shoulders

Repeat motion

DB Chest Press (Leah)

Hold two dumbbells by your side.
As you step into a forward lunge, bring the two dumbbells up into a side raise. 

Dumbbells should come up to shoulder height, and back knee should be coming almost all the way down into a full lunge

Reps are total amount

DB Lunge With Lateral Raise (Leah)

Keep your chest up and come down into a squat while keeping your weight in your heels

Explode up into a jump by pushing off your toes 

Land down into a squat and repeat

Squat Jumps (Leah)

Chest Press & Lateral Raise

Sit straight up on bench 

Lift dumbbells overhead keeping your chest up and elbows back. Slowly come down in the same motion

Seated DB Shoulder Press (Leah)

Lay flat on bench and start with dumbbells over chest with palms facing eachother

Bring dumbbells out to side keeping a slight bend in your elbows 

Come back up to top slow and controlled, repeat motion

DB Chest Flys (Leah)

Pick medicine back up into a squat position with your chest up

Pick the ball and bring it overhead then explode down into a ball slam landing into another squat

Ball Slams (Leah)

Shoulder Press & Flys

Hold two dumbbells over your shoulders 

Lower yourself into a squat then explode up into a standing position while raising the dumbbells overhead

DB Thrusters (Leah)

With one hand on the ball, perform a push up 

At the top of the push up, in a high plank position, push the ball to your other hand, then perform a push-up again with the opposite hand on the ball

Modification is a push-up on knees

Medicine Ball Push-Ups (Leah)

Explode up into a jump while raising the ropes above your head 

Land into a squat while slamming the ropes down as hard as you can and repeat

Battle Rope Jump Slams (Leah)

Thrusters & Push Ups

Hold a kettlebell below your hips

Lower yourself into a squat, then as you explode up to a standing position, pull the kettlebell up in front of your chest and land into another squat

From the bottom of your second squat, explode the up to a standing position pressing the kettlebell up overhead

KB Headcutter (Leah)

With your feet out in front of you and your hands on the bench, bend your elbows to lower yourself closer to the floor

Push up into hands and repeat

Modification is bending your knees with your feet flat on the ground

Triceps Dips (Leah)

While keeping a squat position,  hold the battle ropes and move your arms in a wave motion 

Try to make big waves and move your arms as fast as you can

W1/D1 Upper Body Push

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