Name: Playbook - Chandler Nicoll - D4:12 Days Of Fitmas Day 4
Uploaded: 2023-07-19T23:59:29.573Z
Duration: 60 min
Description: D4:12 Days Of Fitmas Day 4

Still pretty weak from being sick 😷 🤧 😪

Ruby

Robyn

WHY ARE UP DOWNS SO HARD. You would think it’s a simple movement but by the 4th round, my arms were giving OUT 😫

Sasha

LISTEN.🤬 Up downs are the devil. I even modified them for my shoulder, and then having to do a plank hold?! ugh! Killer! 🔥

Lydia Skillern

Day 4 we’re back to focusing on your upper body but this time your shoulders, chest and triceps!

Remember these exercises all can be done at home or at the gym! If you don’t have dumbbells at home grab some household items or resistance bands

- With 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

Hold both dumbbells above your chest 
Slowly bring one down then pressing through chest back to the top 
Alternate sides

Alt DB Chest Press

Tuck hips 
Hold one dumbbell at 90 degrees as you press the other one overhead 
Make sure to do both sides

ISO Hold Shoulder Press

Feet hip width apart 
Bringing dumbbells to shoulder height no higher 
Slow on the way down

Lateral Raises

Super set

Lay flat on bench 
Dumbbells above chest, palms facing each other 
With soft elbows inhale bringing dumbbells out wide 
Exhale bringing dumbbells back above chest

Chest Flys

Plank position 
Straight line from head to heels 
Tuck hips in 
Squeeze glutes & core 
Spreading weight throughout hands 
Lower body to ground and press through resetting into plank position

Push-Ups

Superset

Walkouts

Up downs

Plank Hold

Jingle All the Wayyy💀💀

CARDIO

D4:12 Days Of Fitmas Day 4

Follow Along Lower Body Warm Up

Megan

I’m going to be sore tomorrow for sure 🤣

Jeili

Great workout to prep for the next challenge! Hard but not too hard

Rayanna

Core Challenge Day 1

Core Challenge Day 2

Slowly trying to get back to it, this was nice. It was hard but good

D4:12 Days Of Fitmas Day 4

Community

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