Name: Playbook - Hannah Bower - Gym Upper Body 12.15.21
Uploaded: 2024-03-06T20:30:23.510Z
Duration: 30 min
Description: Gym Upper Body 12.15.21

Final workout of my 20s—thank you for making fitness exciting and easy to get pumped about day after day!! Looking forward to the next decade following your programs 🙌💪 #sweatisgold

Mela

Awesome day2 upper body workout after coming back from vacy.
Love love love the burn!!!

Sumaiya

Camille

As always I’m dripping with sweat 😅 Had to use bands for the dips and pull ups but it felt good to do these again. 😍

Jillian

Lily

Thank you for these quick but tuff workouts. I didn’t feel like going to the gym let alone being there too long and this quick upper body workout was perfect!!

Bailey

Jess

Rebecca

Did the upper body warm up then this, so grateful 😊 this was spurred by my little girl going into our weight room and saying “do it mama!”can’t argue with that 🥰💗

Rach

If you’re like me, sometimes all you get is a short window to get a workout in! 

Here is a great upper body strength workout! 

Equipment you’ll need: bar, rack or machine for dips, plate/KB/DB, band, bench/box.

BUT if you DO NOT have those, don’t worry!!! Just read the movement description for substitutes or modifications 💛

There’s not a long list of movements, but these ones pack a punch and get the job done.

You’ll start with 5 chin-ups. 

Modifications and substitutions for chin-ups: banded, machine/assisted, jumping, eccentric, inverted row, lat pull down, dumbbell pullover.

Feel free to check out the pull-up progression/tutorial video on the tutorial highlight.

Then you go right into (zero rest) 10 push-ups, you can absolutely go onto your knees or at an incline for these.

There’s also a push-up tutorial you can watch under tutorials 🙏🏻

Chin-ups + Push-ups

Modifications for dips: add bands/or lightly place weight on your toes for assistance, bench dips (hands on edge of a surface, feet out on the ground), elevated bench dips ( both hands and feet are elevated).

Form:
-retract your shoulder shoulders 
-engage your core 
-keep your elbows bent and close to your torso 
-leaning forward you’ll feel in your chest and shoulders

Dips

Ready to feel the 🔥

5 bicep curls 
5 shoulder press 
5 overhead Tricep extensions 
5 around the worlds each way 
5 front raises 
5 per side bent over row 

You can absolutely use a single dumbbell for this as well.

Plate Complex

These may be my favorite core movement, or at least lately I’ve been LOVING these. 

Place your shoulders on a bench/box or edge of a surface. If you have a band attach it to something in front of the surface you’ll be on. You can see my band is pretty stretched/far away 

Place your shoulders on the surface, engage your core and glutes, pull the band so that it is above your head. This alone will fire up your core.

Then you’re going to March one knee up at a time keeping your core and glutes engaged and your hips lifted. 

Do 3-5 reps per side. 

Then you’ll twist and bring your knee to your shoulder targeting your obliques, 3-5 reps for side.

Banded Glute Bridge March

Gym Upper Body 12.15.21

Morgan

A Really good workout. done the workout with my partner and both our arms are burning, absolutely loving  your app , I normally just do CrossFit so it's nice to change it up a bit . Wer from the UK all the way down in Cornwall 💪 x

Katie Hughes

Katherine

Dumbbell Upperbody 12.5.22

Question: How do you feel about doing the pendulum rows reverse grip?

Katie

Carina

Loved the simple layout of this workout! Very easy to follow and I know I am going to feel it later this week! 😅

Emily Storm

Gym Upperbody Pull 11.19.22

Alisha

❤️‍🔥❤️‍🔥 included this with week 1/day 4 of the optional 30 min and under program. Loved the burn in my arms from this

Jessica

That push press finisher is brutal!!! Didn't do entire 60sec both times, I had to pause to catch my breath. 🔥🔥🔥

Dumbbell Upperbody Push 11.17.22

Rachel Macias

Kaitlyn

Pretty sure that my shoulders doubled in size during this workout 🤪

Dumbbell & Cable Shoulders 11.15.22

This was so good!
Goal this week is to be consistent!
Progress : preacher curls are at 18lbs. I started these with 15lbs 
And  scapular push up + windmill - 1st round I did on knees then full plank position on 2nd.
You just keep drilling "I'm strong" in me!!!! ❤️❤️❤️❤️

definitely going to feel this one 😂😂 great mind muscle connection this morning though!

Dumbbell Delt, Scapula, Biceps 11.4.22

This one is on repeat when I am short on time…

Molly

Jackie

Gym Upperbody 10.28.22

Kara

Little bit of tris, bis, shoulders and core - loved it!🔥

Marissa

Dumbbell Bicep, Tricep, Shoulder 10.24.22

Jennifer

Tiana

Gym Upper Body 10.20.22

that plate complex was KILLER. definitely something i’m going to add on the end of more of my workouts. keep ‘em coming!❤️

Gym Upper Body 12.15.21

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