Name: Playbook - Cate Sanders - Upper Body
Uploaded: 2024-11-16T23:00:59.350Z
Duration: 25 min
Description: Upper Body

Upper Body Circuits-Bodyweight & Dumbbells 

Warm up: Before you begin, I recommend you do one of the dynamic warm ups and/or some light cardio.

After you complete this workout, please let me know how you did! I love feedback.

Get after it, and make yourself proud!

🤍Cate

- Begin with feet shoulder width apart
- Bend at the waist and walk hands out to a push up position
- Lower body down
- Press through your arms to rise back up
- Walk hands back towards your legs and stand up
-For modification: Do knee pushups

Walk out + push up

- Lying on the ground, lift hips up in a bridge position
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Decline dumbbell chest press

- Place your upper back on the bench or floor
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward
-For fun, add a crunch at the top!

Dumbbell pullover w/ crunch

- Hinge forward, maintaining a flat back
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with you shoulders
- Lower with control back to starting position

Dumbbell rear delt fly’s

Circuit 1

- Start with your palms facing you
- Alternately press one dumbbell overhead rotating your wrist/arm as you press up
- Palm will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell alt. arnold press

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Shoulder taps

Circuit 2

Upper Body

Upper Body Sculpt: Chest + Back

Back & Shoulders

Kelly

Arms are now jello 💪 I was able to do this workout from my living room with 2 sets of dumbbells!

Upper Body

More workouts from Cate Sanders