Name: Playbook - Brynley Joyner - W5/D3 Upper body & core
Uploaded: 2024-03-01T12:58:25.541Z
Duration: 40 min
Description: W5/D3 Upper body & core

Natalie Yosipovitch

Only had time to do half but my arms are burning!!🔥🔥

Maggie Roberts

Arms feel like jello! Took me just over an hour

Nicole

Cassie Speight

briella

This workout will contain three trisets using only Dumbbells and bodyweight!

-perform a bicep curl, directly into a lateral raise!
-engage your core the whole time, and try not to swing your arms, but rather lift them!

Bicep curl to lateral raise

- Begin by lying supine with arms extended straight up
- Sit up while keeping DB overhead

Dumbbell overhead sit up

*** SO SORRY for the shakiness on this video, my camera was glitching!

But you will just perform a push-up, to a shoulder top on both sides! 

For a modification, you can go on your knees for the push-up!

Push-up to shoulder tap

Triset 1

-start with the dumbbells racked in front of your shoulders
-with your palms facing towards each other, press one arm at a time up into a shoulder press, then both arms at the same time, all three movements equals one rep

Hammer press (single to double)

-bend your knees, hinge your hips back and drop your chest to a 45° angle!
-perform three bent over rows, and on the last one, hold the bent arm position as you send the dumbbells back into a tricep kickback (that is 1 full rep!)

3x BO row to Tricep kick back

- From elbow plank position
- Walk your hands up to high plank
- Reverse movement back down to the elbows 
- Switching your lead hand each rep (up, up, down, down) 
- Maintain a tight core throughout the movement

Plank walk - up & down

Triset 2

-this exercise has multiple moving parts, here is the breakdown:

1-perform a hammer curl press, 
2- and then roll back onto your bum into a candlestick position
3-Roll back up to standing, and perform the hammer curl press again
4-Drop the dumbbells down to the floor and jump out into a plank, before standing back up!

That I 1 full rep!

Front-back burpee combo

-lay on the floor with your feet up
-chest press one dumbbell at a time, then both together, that is one rep!

Chest press (single to double )

-lay on your back with the dumbbells overhead, bring your heels above the floor by 1 inch, and your upper back as well! Keep both off the floor the whole time!

-lift one leg at a time towards the dumbbells, 10 per side, 20 total!

OH single leg lifts

Triset 3

-hold one dumbbell in your hand horizontally
-slowly raise the dumbbell to a 90° angle in front of you
-then press in an out towards your chest three times before slowly lowering back down
-that is one full rep

Front raise to 3x pushout

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

- Begin in a push up plank position with a dumbbell place on one side of your body
- With the one hand slide the dumbbell through to the other side

10 per side, 20 total

Dumbbell plank pass through

Triset 4

W5/D3 Upper body & core

It feels so good😍 thanks for incorporating mental health in there two😍🥰

Leonie

Crista

I loved the journaling prompt this morning!

Katie Lee

Morning Journaling⚡️ (wk. 1)

Week 1 Challenge

Olivia

Kelsey

Chelsea

W1/D1 Full body

Luciana

Diana

W1/D2 Legs, Bum & Abs

Cece

W1/D4 Active rest day

alicia

Tough one!!! I’m 36 in ok shape and it took me 48 minutes just for 4 rounds. Sweaty!

W5/D3 Upper body & core

Community

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