Name: Playbook - Grace Noel - Toned and Strong Upper Body
Uploaded: 2023-07-26T20:57:39.485Z
Duration: 40 min
Description: Toned and Strong Upper Body

You will need dumbbells and a barbell for this workout! Make sure you are engaging your core with every movement!

Using a bar or band, bring it over your head to shoulder height, then back over your head

Bar warm up

Holding two 5 or 10lb plates, alternate raising your arms. Grip with thumb through the center of plate

Single arm plate raise

With elbow slightly bent, hinge a bit forward at your hips. Bring arms out and squeeze your shoulder blades!

Plate flys

Gripping the center of the plates curl up

Plate curls

Gripping the dumbbell with an underhand grip, alternate raising to shoulder height

Underhand raise

Raise dumbbells to the side of your body stopping at shoulder height

Lateral shoulder raise

Staying on one side raise up in front of your body. 8 on each side. X 3

Single arm shoulder raise

Keeping one dumbbell at shoulders, press up with the opposite arm for 8.

Single arm push press

Curl up with one arm and then press up into a shoulder press. Alternate for 10 total. X 3

Curl to press

Shoulder flys

Bend at your waist and hinge through your elbows squeezing your triceps

Tricep extension

Don’t hate me! You got this! Jumping back while holding on to the dumbbells, jump back in to standing then press over your head

Burpee with dumbbells

Using a weighted bar(use a weight you are comfortable with) curl up to shoulder height

Bicep curls bar

Hinge at waist. With an underhand grip, pull bar to mid section ENGAGE core!

Bent over rows bar

On your knees to engage core. Press up above your head

Kneeling shoulder press

Press up in front of your face then behind your back. Use a lighter weight for this to get the movement down

Front to back shoulder press

Upright row bar

Using a heavier weight, with abs engaged: press over your head on one side for 8. Repeat on opposite side x 3

Single arm press

On your knees to engage abs, grip the dumbbell with two hands. Alternate pressing from each shoulder

Shoulder transfer

In a plank, slide the dumbbell to the outside of arms. Keeping core tight!

Plank weight slide

Gripping the dumbbell with two hands, swing from between your legs to over your head. Make sure abs are engaged

Toned and Strong Upper Body

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