Name: Playbook - Brittan Pack - MFM w1d3 chest + triceps
Uploaded: 2024-01-26T12:12:41.676Z
Duration: 30 min
Description: MFM w1d3 chest + triceps

Day 3 comin’ attcha! 
I love working chest and triceps together because they are assisting muscles. Meaning that when you do certain moves, both muscles are engaged in the work. You’ll feel the burn 🔥 
Let’s do it!

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is flat
- Perform a push up
- Walk your hands back towards your feet reversing the movement back to starting position
- Repeating the entire sequence for time or reps

Inchworm to push-up

In a push up position, lower by bending the elbows, push back up only halfway, repeat and pulse 
-modify on knees

Push up pulse

In a plank position, bring one knee into your chest, rounding your back and squeezing your abs in tight, come back to plank, alternate legs 
-to modify, elevate hands by placing on a bench or chair

Slow mtn climber march

Warm up chest

- Lying on the floor with knees bent 
- Lower weights to your chest 
- Press dumbbells back up over your chest

Dumbbell floor chest press

Lying on the floor, push the dumbbells up over the chest, palms of the hands facing each other, elbows scraping the rib cage

Tricep chest press

- Lay on the floor 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

- Start with your arms extended above your shoulders holding a dumbbell 
- Bend at the elbows lowering the dumbbell towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

Chest + tris circuit

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest to the floor,release your hands/lift them up
- Elbows should be going back towards your feet and staying close to your body 
- place hands back on the grounds and Extend your arms to come back up

Hand Release Tricep push up

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
-Hold a weight between your hands, push straight outward and bring back in

Weighted Butt kicks

Perform a push up with one leg off the ground, twist into a side plank without the leg touching the ground, repeat. Go slow and in control.
Perform 4 on one side before doing the other side
-to modify, place both feet on the ground or come to your knees.

Single leg push up to side plank

AMRAP 8min

MFM w1d3 chest + triceps

Amazing, great start that made me feel good

Lisa

MFM wk 1 day 1 Lower Body

MFM w1d2 Back + Biceps

MFM w1d4 total body

Kicked my butt. I did 3 rounds and 17 amrap. It got my heart going and shoulders burning. Loved the core section in the middle.

Jess

Today I completed 3 rounds + 31 reps of the AMRAP! What did you get?!

Brittan Pack

MFM w1d5 shoulders + core + HIIT

MFM wk 2 day 1 Lower Body

Love today’s workout! I am getting much more flexible, my knees got higher with every time during the last rep.

MFM w1d3 chest + triceps

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