Name: Playbook - Chandler Nicoll - WC W2/D4: Upper Body
Uploaded: 2022-12-11T19:37:29.090Z
Duration: 60 min
Description: WC W2/D4: Upper Body

Ruby

WEEK 2 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

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

CARDIO

WC W2/D4: Upper Body

After the day I had, I needed this workout 💪 🙌 😌

Those squat pulses and holds were a B!😫 D12! So proud of myself for sticking with it and pushing myself. Even if I had to combine a couple days.🤎

Lydia Skillern

D12: 12 Days of Fitmas Day 12🎄

Robyn

I underestimated todays “ Jingle all the way”. 😫 By the second round I was becoming jello. I thought those toe taps would be the easiest too… yeah I was wrong. Arms are dead

D11: 12 Days Of Fitmas Day 11

After being in 🦥 mode for the past 4 days my body cracked like a glow stick for the entire first round (especially the bear steps)
Felt good to move !!!

I do have to agree, this is one of my favs!

I think this is one of my favorites.
I am loving the deep transverse abdominal work.

D10: 12 Days of Fitmas Day 10 OPTIONAL

THOSE POP JACKS WERE DEADLY 💀 💀🔥

Back to lifting my normal weight 💪 😅 😌

D9: 12 Days of Fitmas Day 9🎄

Slowly getting my strength back 💪 🙏 😌

Best workout I have had all week after being sick. I love the core work!🤩

D8:12 Days Of Fitmas Day 8

It was so good to just have a day to rest.

D7: 12 Days Of Fitmas REST

Really liked today. It was a good switch up. Still got my body moving but wasn’t super high intensity.

D6: 12 Days of Fitmas Day 6

It feeling great so this was a struggle today. Had to modify a bit but it was still good 🥰

Im still struggling...my cough keeps flaring up

Kas glute bridge to hip thrust hurt so good!🔥

D5: 12 Days of Fitmas Day 5

Still pretty weak from being sick 😷 🤧 😪

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

D4:12 Days Of Fitmas Day 4

I hate anything lunges.😭 My quads were dead for the bear steps LOL.

Honestly loved it ! Was still hyped by the end of it !

D3: 12 Days of Fitmas Day 3 OPTIONAL

Took it lite and easy for getting over my cough. Did the option for the brutal burpee and it still kicked my butt.

I’m not sure what I hate more. The shoulder taps or those brutal burpees😭

WC W2/D4: Upper Body

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