Name: Playbook - Crystal Moore - TD Week 4 Day 2
Uploaded: 2024-03-24T16:26:09.804Z
Duration: 91 min
Description: TD Week 4 Day 2

Week 4 day 2 you're going to be hitting some upper body! 
Work hard, but go at your own pace! 
You got this!!

For your first circuit today you will be hitting your Biceps and Triceps with a little cardio mixed in to get that heart rate up!

You will hop from foot to foot while taping one foot in front of

Alternating Toe Tap

- in a bent over position keep the core tight 
- holding a dumbbell in each hand bring them up to your hip while squeezing your shoulder blades
- now push the weights backward into a triceps kickback

Bent row to triceps kickback

- with two weights in hand 
- curl dumbbells upward
-return to starting position and rotate arms to the side
- curl dumbbells upward
- return to starting position 
-repeat

Bicep Curl to W Curl

- 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

Circuit 1

Circuit 2 today is has a shoulder focus. 
Work through the exercises at your own pace for the next 3 rounds.

- in a standing position bring two dumbbells overhead
- march one knee upward, then the other

Weight Overhead March

-holding a wide sumo squat
-dumbbell in each hand
-lift 1 arm at a time to the front

Sumo Squat with alternating front raise

- You will be completing 30 seconds on each side 
- Keep your arm fully extended 
- Lower toward one side touching your toe 
- Keep your core engaged

Dumbbell windmill

-in a wide squat position with feet turned out 
- jump upward
-return to the sumo squat position
-punch forward four times

Sumo Squat Jump with 4 Punches

Circuit 2

TD Week 4 Day 2

Crystal

TD Week 4 Day 2

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