Name: Playbook - Chanel DeLisser - UPPER BODY SCULPT #3 🔋
Uploaded: 2024-03-04T18:10:48.645Z
Duration: 20 min
Description: UPPER BODY SCULPT #3 🔋

Rodneisha

Delicia

These here half burpees. . .I did it though. I showed up for me! Good workout.

Iris

Coursha

Awesome I love these upper body workouts!

Ayana

Definitely walking out of this with tight arms

Charliah

Definitely pushed me but I enjoyed it 🥰

Japava

4 rounds each (40 sec ON / 20 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 40 secs of exercise #1  —> then rest 20 secs
* Do 40 secs of exercise #2 —> then rest 20 secs
* Do 40 secs of exercise #3 —> then rest 20 secs
* Do 40 secs of exercise #4 —> then rest 20 secs
* Do 40 secs of exercise #5 —> then rest 20 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 with dumbbells in both hands
- Lower the dumbbells to the ground and jump your feet back into a high plank position
- Jump your feet back in to your hands
- Staying in the bottom of a squat position
- Curl the dumbbells, engaging your biceps

Half burpee w DB curls

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees, while simultaneously raising the dumbbells forward and up to shoulder height
- Step forward back to the initial position, while lowering the dumbbells
- Repeat on the opposite leg
- Alternating back and forth for time or reps

DB reverse lunge w front raise

- Come into plank position with a dumbbell in one 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

DB single arm plank rows (L. arm)

DB single arm plank rows (R. arm)

- Lay back with your legs elevated
- Hold the dumbbells with arms at full extension
- Slowly lower the dumbbells until both elbows touch the floor
- Press both dumbbells up to starting position

UPPER BODY SCULPT #3 🔋

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