Name: Playbook - Clara Lai - Week 1-2 : Upper body (2)
Uploaded: 2022-04-24T03:48:10.717Z
Duration: 45 min
Description: Week 1-2 : Upper body (2)

This one was hard!! I totally underestimated the single arm lateral raises - such a good burn 🔥🔥

Alyssa

This one was great! A lot of cool arm exercises I hadn’t tried before!

Camryn

This is the second upper body workout of the week. You will be repeating this workout on week 2

- Start with your arm at 90 degrees with your palm facing you
- Rotate your arm 
- Press straight up keeping your core engaged
*reps for each arm

Arnold press (single arm)

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest
- You can perform this workout on the ground

Dumbbell chest fly

- Grip the dumbbells with preferred width 
- Bring the dumbbells down to your mid chest  
- Push the dumbbells straight up engaging your chest
- You can perform this workout on the ground

Flat bench press

- Start with your arms at about 90 degrees
- Extend your arms engaging your triceps
- You can use DB for this exercise instead

Tricep extension with plate

Circuit 1

- Elbow plank
- Move slightly forward and back

Moving plank

- From half kneeling position hold the dumbbell on the outside of your leg
- Exhale and lift the weight diagonally across your body
- Twisting to the until the dumbbell is above your head
- Control the weight back to the starting position
*reps for each side

Half kneeling wood chopper

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back
- Lean on a table/ chair/ sofa 
*reps for each arm

Single arm dumbbell row

Circuit 2

- Perform a single arm lateral raise with the other arm holding a DB
*reps for each arm

Single arm hold lateral raise

Dumbbell around the world

Week 1-2 : Upper body (2)

I just finished the foundations course and was excited to try out the DB only course! Was not disappointed, I can feel the work in my arms!

Cecilia

Wasn’t able to finish the whole thing but it killed my arms!!

Sally

Starting week two off SUPER STRONG!! I’ve always struggled with dead bugs but I’m already noticing an improvement in my strength! 👏🏽👏🏽👏🏽

Week 1-2 : Upper body (1)

omg my whole body is shaking bahaha wow long overdue and needed workout :3 felt great

Camila

I forgot how much I love training legs! The plank holds definitely kicked my ass but I’m feeling good 🔥💪🏽

This one was pretty hard lol!! In a good way

Week 1-2 : Legs and core

My legs felt like jello after this 😅 I could really feel my legs working!

My glutes are on fiiiiiire!! Such a good workout!

My legs are gonna be sore tomorrow 😅😸

Week 1-2 : Glutes and hamstrings

My arms are jelly!!! This one was so goooood 🔥🔥

Week 3-4 : Upper body (1)

Week 3-4 : Glutes, hamstrings and core

Week 3-4 : Upper body (2)

This one had fun circuits! I liked this combo of exercises together

Week 1-2 : Upper body (2)

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