Name: Playbook - Chelsea Heiser - Upper Body Burn (Home/Gym)
Uploaded: 2022-12-19T03:32:21.612Z
Duration: 30 min
Description: Upper Body Burn (Home/Gym)

40 seconds ON / 20 seconds OFF

Perform each exercise for 40 seconds with 20 seconds of rest in between each exercise. Once you have completed the full circuit, rest for 1 minute then repeat circuit 2 more times for a total of 3 rounds.

Each exercise: 40 seconds ON/ 20 seconds OFF
3 rounds total

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Rotate DBs up and press over head
- Lower the dumbbells back down with control

Dumbbell upright row + overhead press

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- with elbows still bent and lats engaged, extent the arm and lift the DBs back behind you
-squeeze through the triceps 
- Come down in a controlled motion

Dumbbell bent over row + tricep kickback

- Start by holding DBs by your side with palms facing out
- Curl DBs up to shoulder, rotating the palms to neutral position (facing each other) at the top of the movement 
- Slowly lower the DBs down in front of you with palms still facing in
- Reverse the movement by first performing a hammer curl (keeping palms facing each other curl DBs up to shoulder)
- Rotate palms in and slowly lower DBs out wide by your side
- Repeat the sequence for desired number of reps

Rotating DB Wide curl + hammer curl combo

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders, squeezing through your back and rear delt muscles 
- Lowering with control back to starting position

Dumbbell bent over reverse fly

- Start with DBs help out by your shoulders with palms facing forward
- Press DBs put and up over head to create a “V” with your arms
- Slowly lower the DBs back down to shoulder back bringing the elbows down and in, squeezing the lats and back

Dumbbell V Press

- Place your back flat on the bench 
- Grab one heavy dumbbell and hold with both hands
- Keeping elbows in, press the dumbbell up above your chest
- From here, keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Central Chest Press + Dumbbell pullover

- Holding a dumbbell in each hand 
- Curl one dumbbell up and across the front of your body toward the opposite shoulder
- Palms facing chest as you curl 
- Lower with control then repeat on the opposite side

Dumbbell Cross Body Curls

- Keep your arms extended in front of you 
- Rotate the dumbbell from one side to the other
- Keep your core engaged

Dumbbell Bus drivers

- Starting in a high plank position, activate your core
- Bring your elbows down to the ground 
- Keep your core engaged
- Try not to move your hips back and forth 
- Extend one arm by pushing up onto your hand, then the other

Upper Body Burn (Home/Gym)

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