Name: Playbook - Camilla Akerberg - W2/D5 Upper Body & Abs toning
Uploaded: 2021-09-09T16:06:04.177Z
Duration: 45 min
Description: W2/D5 Upper Body & Abs toning

Made all five day. Yah!! I got this. Thank you.

Jennifer

I added a superset for biceps 
And did 50 reps for bicycle and do plank with hip dip 
A great shoulder burn

Chloé

Warmup: complete 15 minutes on cardio Ergometer of choice 

Tri-set 1: complete these exercises one after the other 10 second break. Complete 3 rounds.
A1) Lat pulldowns 12 reps
A2) Reverse town on lat Pulldown machine 12 reps
A3) lateral raises 12 reps

Tri-set 2: complete these exercises one after the other 10 second break. Complete 3 rounds.
B1) Chest flys 12 reps (dumbbells)
B2) tricep push up to downward facing dog 10 reps 
B3) shoulder press (Dumbbells) 12 reps

Circuit 3: complete these exercises one after the other 10 second break. Complete 3 rounds.
C1) plank 1 minute
C2) side planks 30 second
C3) bicycle abs 30 reps
C4) slam balls/ plate deadlift to press 15 reps

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

GYM: Lat Pulldowns

- Hold the bar with your palms facing you
- As you pull the bar down lean back slightly 
- Engage your lats as you pulldown 
- Return with a controlled movement

GYM: Reverse grip Lat Pulldown

- Keep a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Lateral Shoulder Raises (Dumbbells)

Tri-set 1

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

GYM: Shoulder press (seated)

Tri-set 2

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

ABS: Forearm plank (Bodyweight)

- Keep your elbow underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Hold position for time

ABS: Side Plank

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

ABS: Bicycle Abs (Bodyweight)

- Pull the plate from the ground up to your shoulders
- Press the plate overhead 
- Reverse the movement back down to the ground

GYM: Plate Deadlift to press / Alternative: slam balls

Tri-set 3

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