Name: Playbook - Eliza Katoa - 05/03 Chest, Shoulders, Triceps - Home
Uploaded: 2024-05-06T02:11:36.839Z
Duration: 55 min
Description: 05/03 Chest, Shoulders, Triceps - Home

Kristin

Thoracic spine rotations

Arm circles - forward & backward (30 sec each way)

Alternate bringing one arm across your body. Stretching your shoulder and back.

Dynamic arm pulls

- Stand holding a band in your hands 
- Pull your arms apart and back adding tension to the band
- Release and repeat

Banded pull aparts

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is flat
- Perform a push up
- Walk your hands back towards your feet reversing the movement back to starting position
- Repeating the entire sequence for time or reps

Inchworm

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

- Start in a push up position
- Lower your chest to the floor and lift your hands up
- Then press yourself back up to starting position

Hand release push-ups

Upper Body Warm-up

Perform the three exercises consecutively. Rest for 1 to 2 minutes and repeat. You’ll perform 12, 10, 8, 6 reps of each exercise and increase the weight you’re lifting each round as you decrease in reps.

Lower down the dumbbells slowly at a 3-2-1 count. Hold at the bottom and press those dumbbells up quickly.

Negative dumbbell bench press

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

- Start with your hands on a box
- Perform a push-up coming down slowly
- Keep your core engaged

Incline push up

Chest Strength Circuit

Perform the three exercises consecutively. Rest for 1 to 2 minutes and repeat 3x.

- Hold the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist until your palm is facing the opposite direction with one arm 
- Lower with a slow and controlled movement
- Alternate and switch arms

DB seated Alt. Arnold press (7 each)

Hold one dumbbell with both hands. Start with that dumbbell on one side of your body and raise that dumbbell up to the middle of your body and then back down to the other side of your hip. Keep alternating side to side.

Dumbbell diagonal front raise (8 each)

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side

High plank shoulder taps

Shoulder circuit

- Lie on your back and go into a glute bridge hold 
- Then with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest
- Hold the bridge for all your reps

Glute bridge dumbbell chest fly

Set a timer for 12 minutes. Perform each exercises below for 30 seconds immediately followed by 30 seconds of rest. Repeat 4x per exercise. Rest as needed and repeat as many rounds as possible until the timer goes off.

Drop your chest to the ground and bring the whole body done with you. Extend those arms straight out bring them back to a push-up position. From here you’re going to push it through your arms jump your legs forward and stand up and hop at the top. Bring your arms above your head and extend them outward. Repeat

Hand release burpee

Fly on your back and make sure your legs are completely straight. Straighten out your arms and hold that dumbbell between your hands and crunch straight up to your toes and back down. Exhale as you crunch up.

Straight-leg dumbbell crunches

Keep the dumbbells above your shoulders. Bend your elbows. Explode through your knees and drive those dumbbells upward. Keep your palms facing each other and elbows in. Use your core. Control them down and repeat.

Dumbbell push press

Optional Burnout - 12 Min AMRAP

05/03 Chest, Shoulders, Triceps - Home

Cosi

NEW DAILY TRAINING WORKOUT SCHEDULE

I love doing workouts I’ve never done before!

Leilani

Teki

05/20 Legs + Shoulders - Gym

Airyn

Sandra

Braelyn

05/20 Legs + Shoulders - Home

Such a great pump session! Loved the weights after a fun weekend!

Christine

Wow that was good. Woke up late so super grateful for these 30 min sessions! 🙌🏻

05/03 Chest, Shoulders, Triceps - Home

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