Name: Playbook - Catie Strong - W1/D1 Upper Body
Uploaded: 2024-03-11T17:11:05.041Z
Duration: 30 min
Description: W1/D1 Upper Body

Welcome to day one of our weightlifting journey! We’re going to be targeting the arms, chest and a little bit of your lats (the muscles along the sides of your back). All you need is a pair of dumbbells and a yoga mat or towel to lay on!

The Science Behind It: 
Weightlifting is one of the best ways to change your body composition—in other words, replacing your weight from adipose (fat) tissue for muscular tissue! Muscle takes up less volume than fat which means you’ll look less “puffy” or “skinny fat” and more “toned” when you have more muscle—even if you weigh the exact same amount! And don’t worry about getting bulky; it takes a LOT of work to get to that point! 🩷

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

Dumbbell Floor Chest Press

-Lay on your mat or towel
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats (back muscles under the arms) as your pull the dumbbell forward

Dumbbell Pullover

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

Dumbbell Seated Shoulder Press

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

W1/D1 Upper Body

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