Name: Playbook - Christine Bryan - Upper Body & Cardio 1 (home)
Uploaded: 2023-08-13T13:13:34.400Z
Duration: 60 min
Description: Upper Body & Cardio 1 (home)

Susan

Rotator Cuff Raises

Dumbbell Upright Row
Dumbbell Lateral Raise

Dumbbell Upright Row

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

DB Lateral raises

Circuit 1

Dumbbell Overhead Press
Alternating Front Raise

Dumbbell Overhead Press

**13 reps per side 

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

DB front raises

Circuit 2

Dumbbell Reverse Fly
Single Arm Tricep Extension

Dumbbell Reverse Fly

Single Arm Tricep Extension

Circuit 3

Dumbbell Shoulder Around the World
Single Arm Tricep Kickback

Dumbbell Around the World

Single Arm Tricep Kickback

Circuit 4

Your choice of low intensity steady state cardio. Examples include jogging, incline walking, stair machine, row machine, stationary bike, assault bike, sled pushes, outdoor biking, outdoor jogging, etc. Target heart rate is 50-60% of your max heart rate.

Upper Body & Cardio 1 (home)

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