Name: Playbook - Grace Noel - Upper body and core! (GYM)
Uploaded: 2023-06-24T13:46:40.425Z
Duration: 60 min
Description: Upper body and core! (GYM)

You will need cables and dumbbells for this workout!

- Start in a high plank position with both hands elevated on the bench
- Lower your chest toward the bench by bending your elbows
- Press yourself back up to starting position

Bench push ups

- 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 tricep dips

- Start in a high plank position with both feet elevated on the bench
- Lower your chest toward the bench by bending your elbows
- Press yourself back up to starting position

Push ups feet on bench

- Hold light dumbbells with an underhand grip
- Circle the dumbbells outward and upward
- Lower the dumbbells with control

Lightweight underhand half circle

- Hold light dumbbells with an underhand grip
- Bring the dumbbells forward and up to shoulder height, rotating the dumbbells like you are pouring a drink
- Reverse the movement back to starting position

Shampagne pours

- Holding light dumbbells in each hand
- Raise the dumbbells, and arm forward and the other to the side
- Lower the dumbbells and repeat on the opposite side

Alternating raise

- Holding light dumbbells in each hand
- Raise the dumbbells forward and up
- Bring the dumbbells out to the side
- Lower the dumbbells with control

Front to side rasie

Underhand raise

- Hold one dumbbell with your arm flexed at 90 degrees
- Curl and lower the opposite dumbbell for desired reps

Hold curls

Hammer curls

- Start with your palms facing you
- Alternately press one dumbbell overhead rotating your wrist/arm as you press up
- Palm will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Alternate shoulder press

- Hold the dumbbells, ends touching in the center with both arms flexed at 90 degrees 
- Swipe the dumbbells outward
- Curl the dumbbells with control
- Reverse the movement with control back to starting position

Side swipe to curl

- Lying on the bench, hold a dumbbell in each hand above you
- Bend at the elbows, lowering the dumbbells until both arms are flexed to 90 degrees
- Press the dumbbells back up over your chest
- Once desired reps are complete, perform leg drops for desired reps

Bench press (w/ leg drops)

- Lying on the bench, hold a dumbbell in each hand above you
- Lower the dumbbells until both arms are extended out from your chest 
- Bring the dumbbells back together over your chest
- Once desired reps are complete, perform leg drops for desired reps

Bench fly (w/ leg lifts)

- Hold a bar in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Cable upright row

- Pull the rope attachment toward your face, engaging your rear delts
- Lower the worthy with control

Cable rope pull to face

- Pull the rope attachment toward your waist, engaging your lats
- Lower the worthy with control

Cable rope pull to waist

- Kneeling, grip the rope attachment just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunch

Alternate leg drop

Toe touch

Star crunch

Abs are tight as you slowly move to each side!

Slow and controlled bicycle

In-outs

Ab circuit

- Bend at the waist and knees bringing the kettlebell between your legs
- Drive with your hips engaging your glutes
- Swinging the kettlebell up to shoulder height
- Alternating hands at the top
- Reversing the swing back to the start

Alternate KB swing

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Full swing

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into a squatted swing

Double swing

- Hold a single kettlebell, and hinge forward at the hips
- Row the kettlebell up toward your hip, engaging your back
- Lower the dumbbell with control
- Carefully toss the kettlebell up and catch it with the opposite hand
- Repeating the row and toss back and forth

Upper body and core! (GYM)

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