Name: Playbook - Chanel DeLisser - UPPER BODY SCULPT #2 💪🏾
Uploaded: 2024-03-04T18:10:48.637Z
Duration: 15 min
Description: UPPER BODY SCULPT #2 💪🏾

Gurlllll this work out had me sweating! Great way to end my workout!

Hiedi

Meschelle

Kanesha

MiMi

I'm determined this is going to be the last time I struggle with my upper body strength. By end of 2023 I'm going to be stronger than I've ever been and will stay that way. This was challenging again but I made it through it all. Upper body strength here I come!

Iris

Teionna

Charliah

4 rounds each (30 sec ON / 15 sec OFF)

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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 30 secs of exercise #1  —> then rest 15 secs
* Do 30 secs of exercise #2 —> then rest 15 secs
* Do 30 secs of exercise #3 —> then rest 15 secs
* Do 30 secs of exercise #4 —> then rest 15 secs
* Do 30 secs of exercise #5 —> 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

- Lying on the ground face down with light dumbbells held overhead
- Raise your upper body and engage your glutes
- Pause at the top
- Pull the dumbbells back engaging your lats
- Extend your arms back to overhead, then lower back down to starting position

Lying half supermans w DB back row (use light weights)

- Start in a high plank position 
- Take one hand off the floor and reach forward 
- Repeating on the opposite side
- Alternating back and forth for time or reps

Plank shoulder alt. front rasies

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

Forearm plank hip taps

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers -

- Perform push-ups off your knees
- At the top, reach forward and tap the top of a dumbbell with one hand
- Alternating back and forth for time or reps

UPPER BODY SCULPT #2 💪🏾

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