Name: Playbook - Camilla Akerberg - W4/D3 - Upper body circuit training A
Uploaded: 2021-09-28T17:53:03.239Z
Duration: 45 min
Description: W4/D3 - Upper body circuit training A

Complete these 7 exercises, one after the other for 4 rounds
- Plank 40 seconds x 4
- Back rows 20 reps x 4 (resistance band or weight needed)
- Pushups 20 reps x 4
- Shoulder press 20 reps x 4
- Front raises 20 reps x 4(resistance band or weight needed)
- Triceps or overhead extension 20 reps x 4 (resistance band or weight needed)
- Mountain Climbers 40s x 4

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

ABS: Forearm plank (Bodyweight)

- Start with a long band under your feet and gripped by each hand
- Hinge forward at the waist to 45 degrees, slight bend in knees
- Row the band to your sides
- Lower to starting position

Back rows (Long Resistance Band)

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up

Wide Push-Ups (Bodyweight)

- Start with your arms at 90 degrees
- Press the band straight up
- Lower with a slow controlled motion

Shoulder Press (Long Resistance Band)

- Raise your arms forward and up to shoulder height 
- Rotate the dumbbells and move your arms out to a T
- Reverse the movement back down to starting position

Shoulder Raises Combination (Dumbbells)

- Holding dumbbell with your arm bent to 90 degrees at your side
- Extend your arm engaging your tricep
- Lower back to starting position 
- Complete desired reps then repeat on the opposite side

Triceps Extensions (Dumbbell)

- Bring your knee toward your opposite elbow
- Repeat on the opposite side
- Rotate your hips through the movement

Mountain Climbers (Bodyweight) - knees to opposite elbow

Circuit

W4/D3 - Upper body circuit training A

luci

Aldona

W1/D1 - Full body workout A

💪didn't look so hard to start with 😂but great💗

W1/D2 - Leg tri-set workout A

Really enjoyed it 😊 although feel a bit weak today,  but I did best I could 💪thank you 💗

W1/D3 - Upper body circuit training A

Phew I got through it 😅 Thanks for a great HIIT workout! Loved it

Amanda

W1/D4 HIIT workout A

LOVED this workout! Your such an inspiration. Love using your APP it’s been a big help 🥰

W4/D3 - Upper body circuit training A

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