Name: Playbook - Chelsea Heiser - Upper Body + Cardio (Home)
Uploaded: 2022-10-26T13:31:15.287Z
Duration: 45 min
Description: Upper Body + Cardio (Home)

- Attach RB to a fixed structure above your head
- Grab the RB handles with a neutral grip (palms facing each other)
- Pull down toward you chest with elbows driving down and back 
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to slowly return the band to starting position

Neutral grip lat pulldown

- Bend forward at the waist slightly, keeping your back straight and chest up
- Grasp RB handles with palms facing up
- Pull the bands toward your hips by flexing the elbow and retracting the shoulder blades
- Reverse the motion slowly to return the weight to the starting position

Resistance Band Bent Over Row- Reverse Grip

Perform all required reps for the first exercise. With little to no rest, jump straight into the second exercise and perform all required reps for that exercise. Once both exercises are complete, rest for required time and repeat this sequence for the desired number of sets.

*CHOOSE A CHALLENGING WEIGHT THAT CAN STILL BE EXECUTED WITH PROPER FORM

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion

Dumbbell Standing Shoulder Press

*10 reps per side

- Start with dumbbell in each hand directly in front of thighs and palms facing towards your thighs 
- Raise one dumbbell until you reach shoulder height
- Lower with a slow and controlled movement
- Repeat with the opposite arm

Alternating Dumbbell Front Raise

SUPERSET

*12 reps per side

- Begin with a dumbbell in each hand
- One dumbbell will hold at a 90 degree angle by engaging the bicep to hold in position
- Curl the opposite dumbbell up towards your shoulder engaging your biceps
- Complete all desired reps for one side then switch positions and repeat sequence on other side

Dumbbell Isometric Hold Bicep Curls

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

- Begin in push up position with dumbbell in each hand
- Lower body down to the ground
- Press back up and row one dumbbell 
- Lower down again and row with the opposite side

Dumbbell push up + renegade row

Choose cardio of choice (i.e. incline treadmill walk, stair stepper, stationary bike, elliptical, outdoor walk/jog etc.)

30 min Cardio of Choice

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