Name: Playbook - Best Fitness - W3/D3 Upper Body Push. Chest, Shoulders & Tris
Uploaded: 2021-01-18T11:47:48.615Z
Duration: 45 min
Description: W3/D3 Upper Body Push. Chest, Shoulders & Tris

You can use this circuit to warm up your muscles before any workout. Especially good for a cardio focused work out.

Starting standing up tall. Then hugging one knee in toward your chest and releasing it forward into a lunge.  Then bringing the opposing head down towards the floor and extending the top end up towards the ceiling having your body rotating towards the light that’s in front. Stepping back up to a standing position and alternate

Runners lunge with knee hug. (Toni)

Start standing sideways. And stepping 1 foot out in front then bending the knee then shifting your weight to the other knee. With the objective of stretching out the inner thigh as you go. Step off the back foot and allow yourself to rotate 180° and then repeat

Rotating lateral lunge (Toni)

Grab ankle and pull towards glute.  Rise opposing hand above head for balance. As you walk forward alternate sides.

Quad stretch with balance. (Toni)

Extend one foot slighting in front of the other with that toe flexed toward the ceiling. Reach hands down toward that front foot then reach hand toward the ceiling. Repeat alternate side as you walk

Toe touch hamstring stretch (Toni)

Standing up tall pulling your ankle up toward you and pushing your knee down towards the floor gently. You should feel your hip open up. Release foot take a step forward and repeat on other side

Figure 4 piriformis stretch (Toni)

Active warm up (Toni)

Lay back on a flat bench 

Squeeze back to bench and plant feet firmly into the floor. 

Dumbbell start on side of the chest (near armpits) and push strait up over chest. 
Control the weight and you lower the weight back down to near the armpits.

Dumbbell Chest Press (Toni)

Start standing up tall with you glutes and core engaged. 
Dumbbells at your sides.

Keeping arms straight raise dumbbells up to shoulder height. Keeping elbows straight slowly lower back down to sides

Lateral Dumbbell Raise (Toni)

Sitting up strait on bench. Bring dumbbells up to the shoulders palms facing out. 
Press dumbbells over head keeping core engaged. 
Careful bring dumbbells back down to shoulders.

Seated Dumbbell Overhead Press (Toni)

Stand up tall hold on to ropes. Squeeze elbows to your sides and press hands down towards hips. Slowly rise hand back up keep elbows at sides.

Cable Tricep Extensions (Toni)

Start in a high plank position with fingers spread wide.
 
Keeping core engaged slowly descend down being your chest to the ground. The pushing back up trying to pull the elbows towards your sides at the same time. 

Regression 
Drop down to your knees (Kneeling plank)

Push up (Toni)

Sitting down on a bench. Bring one dumbbell over head holding it with 2 hands. Slowly drop the hand and dumbbell behind the head, only as far as you feel comfortable.  The push the dumbbell back up to over head.

Dumbbell Over head tricep extension (Toni)

W3/D3 Upper Body Push. Chest, Shoulders & Tris

Gloria Diaz

Great calorie burner for a quick workout!

Terri

Upper body Cardio

Mark

Meaghan

Linda simons

Toni’s Legs and Core Circuit

Robyn Lynn

Single arm Arm circuit.

Single leg Leg circuit.

Fabiana

Andy Marino

Great. A bit klunky to start, but a great guided workout💪

W3/D3 Upper Body Push. Chest, Shoulders & Tris

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