Name: Playbook - eFitmama - Chest, Triceps, and Core
Uploaded: 2023-01-01T18:00:59.905Z
Duration: 35 min
Description: Chest, Triceps, and Core

All you need is a set of dumbbells and a mat or bench

Circuit - 3 Sets

10 around the world
15 triceps dips
20 Dumbbell toe touches

Circuit - 3 Sets

10 chest press 1-2-1 tempo
10 lying triceps extensions
15 Crunches

Circuit - 3 sets

10 chest fly
10 plank alternating triceps kickbacks 
10 bottoms up to jump

Lying flat on your back on a bench or a mat on the floor, legs out straight. Start with dumbbells over chest, arms straight. Bring dumbbells over head and come I to a circle bring them all the way in front of your hips then back to starting position

You will need to use lighter weight for these. Make sure to engage and activate your core - pull belly button to spine

Around the world

You can do these on a bench, chair or on dumbbells like I am on the floor

You want elbows to be by your side, feet out straight. Bend elbows being hips down and pushing back up to starting position

Triceps dips

Lying on your back, feet straight in air - activate tva by pulling belly button to spine. Hold dumbbell at feet and slightly lift back off the ground trying to touch or get as close to your “toes” as you can with each rep

Dumbbell toe touches

Circuit

For the tempo - you will bring dumbbells down for 1 count, hold at the bottom for 2 counts and press back up for 1 count

Chest press - 1-2-1 tempo

Start with elbows bent and dumbbells by temples of head. Focus on extending forearms straight and bringing back down to bent elbows. 

You want to keep your arms as steady as possible for your upper half and just moving forearms

Lying triceps extensions

Start lying on may with knees bent and up. Hands behind your head. Activate your TVA - no doming should be happening. Exhale on the crunch!

Crunches

Start holding dumbbells over chest, then with a slight bend bring them out. Slow and controlled

Chest fly

Start in plank position - neck and spine neutral, feet a little wider than hips and hands on dumbbells under shoulders

One at a time bring dumbbell up towards ribs and extend back and bring back to floor. 

Keep body as neutral as possible

Plank alternating triceps kickback

Start on back with feet straight in air. Slightly lift butt off the ground and using your ha da against the mat lift up onto feet and jump

Modification - bottoms up to stand or just bottoms up

Bottoms up to jump

Chest, Triceps, and Core

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Rebecca

Lexi

Dumbbell Only Upper Body

🤢🤢🤢🤢 85 degrees out.  This was a doozy.

Great workout love how you incorporated the cardio into it. You need more like this!! 🙌🏻🔥

Chest, Triceps, and Core

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