Name: Playbook - Chanel DeLisser - UPPER BODY SCULPT #1 🔥
Uploaded: 2024-03-04T18:10:48.608Z
Duration: 11 min
Description: UPPER BODY SCULPT #1 🔥

The workout was tough 😅. But I persevered 👏🏾

Kylah 

Hiedi

Meschelle

M lott

Kanesha

Kayla Price

Whitney

Shay

Tatyana

Ashley

Upper body has never been as strong as I would like. This was a challenge but I did it. Lookong forward to building a stronger upper body!

Iris

Teionna

Ayana

Jeneba

Monica

Dionne

Tougher than I thought. But I got through it!

Britney

Really was hard to finish but I pushed through. Just let me know I need to work on floor work more!

Kiuntai

Charliah

Sherna

It was very challenging will be repeating it for a week to get my core stronger.

Tesfa

Was a tough one can’t wait to tackle it again next week

kerrell

Oyinkan

As a beginner I found these a bit challenging, but I’m sure I’ll get stronger with time and kick A!& 💪🏽

Nomcebo Xulu

FELICIA MENSAH

4 rounds each (25 sec ON / 15 sec OFF) = 11 minutes 

Equipment: 
- Dumbbell or no weight if necessary 

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In sequential order, do each exercise for specified duration, followed by specified rest time. 
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After completing a full round of the exercises listed, repeat sequence from the top.
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EXAMPLE: 
* Do 25 secs of exercise #1  —> then rest 15 secs
* Do 25 secs of exercise #2 —> then rest 15 secs
* Do 25 secs of exercise #3 —> then rest 15 secs
* Do 25 secs of exercise #4 —> then rest 15 secs
* Then repeat sequence until all rounds are completed

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NOTES: 
- Use suggested timer app (Intervals Pro)
- Set your time before you start 
- Be mindful of exercises that must be completed on the right and left side

- Start in a forearm plank, elbows under shoulders and hands out front 
- Keeping your core tight and back in a straight line from head to heel
- Jack your feet out and in for time or reps

Plank jacks

- Come into plank position with a dumbbell in each hand
- Make sure your back is straight and your hands are stacked under your shoulders
- Keep your plank still and row one arm up on an exhale, keeping your elbow close to your rib cage
- Lower the dumbbell with control
- Repeat the row movement, alternating arms without losing the stability of your plank

DB alt plank rows

- Begin by lying supine on the floor with dumbbells above your chest and legs extended upward
- Lower dumbbells to until the back of your arms touch the floor, while lowering your legs toward the ground
- Press dumbbells back up over your chest as you raise your legs back up

DB chest press w leg raise

- Start in a forearm plank position
- Drop the hips back and forth, tapping the floor on each side

UPPER BODY SCULPT #1 🔥

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