Name: Playbook - eFitmama - W3/D4 Shoulders, Chest, and Abs
Uploaded: 2023-01-01T18:01:00.001Z
Duration: 45 min
Description: W3/D4 Shoulders, Chest, and Abs

Jessica

Taylor

Great amount of intensity for each of those muscle groups 💪

Lisa

Lindsey

Lauren

Warm up: 15 minutes of low impact cardio such as a cardio machine, outdoor brisk walk or jog, biking, etc.

Directions: you will do all exercises in each circuit or superset back-to-back, take a rest, and then repeat for a total of 3 times before moving onto the next set of exercises. Rest time is 45-60 seconds 

Equipment Needed: Medium and Heavier Set of Dumbbells and a bench, step, or mat

10k a day step challenge: try to get in an additional walk in your day

Chest press bicycles

Front to side lateral raise

You can do this with a kettlebell if you have one

6 each arm

Single Arm Dumbbell Swing to Single Arm Shoulder Press

Circuit

Lying Side Crunches

Pike crunch

Superset

10 each arm - lighter dumbbells

Keep core tight as you hold dumbbell static in a front raise

Isometric hold front raise with single arm lateral raise

Starting with arms straight above your chest, palms facing in. You are going to slightly bend your elbows as you bring the dumbbells out wide

Chest fly

Crab Alternating Toe Touch

Arnold Press

Underhand grip chest press

W3/D4 Shoulders, Chest, and Abs

Great! Excited to complete this challenge

Tracy

Stefanie

W1/D1 Shoulders and Abs

Madeline

Jill

W1/D2 Legs and Glutes

Becky

Abby

W1/D3 Full Body

W1/D4 Chest and Back

Nik Rowe

W1/D5 Biceps, Triceps, and Abs

Alma

W2/D1 Full Body

Elyse

W2/D2 Shoulders and Glutes

Go good! 💪🏼 So glad it was arms and abs because my legs are sore today!

W2/D3 Chest, Triceps, and Abs

Nicole

W2/D4 Legs and Glutes

Arms on fire! So quick and effective! Best way to start a Friday! Thank-you!!

W2/D5 Upper Body + Plyometrics

W3/D4 Shoulders, Chest, and Abs

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