Name: Playbook - Heather Watkins - Shoulders, Triceps & Chest (Home)
Uploaded: 2024-04-23T23:11:47.036Z
Duration: 35 min
Description: Shoulders, Triceps & Chest (Home)

Allison

Amelia Pyles

Angela

Erin

Skipped the amrap because I finished my baseline and just didn’t think I could do it

Sasha

Melissa Watson

Carissa

Commandos are no joke even modified…got it done 💪🏼

Kali

Sarah

Amanda

Great upper body workout!  My arms are jello! 🔥

Katie Stagner

Hannah

Shoulders on 🔥🔥 and that AMRAP to finish it up! 💪🏼🔥👊🏼

Lindsey

Commandos with shoulder taps=D.E.A.D! 
I made it through mountain climbers on round 5 🙌

Mandy

Michelle Reynolds

HOLY SHOULDERS 🥵🔥 fell on my face during the finisher 😅

Hayley

Whew!! That was amazing! Shoulders are 🔥

Amanda McClure

Shoulders are on fire!! Excited to get this week started!

Hailey

Hi Friends! Make sure to warmup 3-5 minutes prior to beginning the workout! 

Walk and stretch or select a couple options below and complete 30 seconds each, a few times through! (There are also some dynamic warmups in the warmup section) 

High knees 
Arm circles 
X-stretch 
Jumping Jacks

Don’t forget to let me know how you did! 👊🏼

Complete the first movement and immediately follow with the second with no rest in between. Once the second movement is complete, rest and repeat.

Shoulder Press with Rotation

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

DB Lateral Raises

Superset:

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

Dumbbell upright row

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

DB front raises

- Lying on the floor with knees bent 
- Lower weights to your chest 
- Press dumbbells back up over your chest

DB lying chest press

- Arms extended above shoulders a dumbbell in each hand
- Bend at the elbow lowering the dumbbells towards your head
- Fully extend up contracting your triceps

Dumbbell skull crushers

Complete the movements consecutively taking as much time as needed per round, complete as many rounds as possible in 10 minutes. Push yourself, but don’t sacrifice form!

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- Bring your elbows down to the ground 
- Keep your core engaged
- Try not to move your hips back and forth 
- Extend one arm then the other
- Then tap each shoulder with your opposite hand

Commandos with shoulder taps

10 MINUTE AMRAP

Shoulders, Triceps & Chest (Home)

Wowza! Arms shaking especially after the dips!

I can’t really do push-ups yet. Not a good form one.

Redid this lift to kickstart another week!

Olivia Lester

Shoulders, Chest & Triceps (Home)

Feeling like jello, so I’m know I’m doing something right! 💪🏼😅

Kayler

Ashley

Shoulders on 🔥🔥🔥! Loved the new moves!

Shoulders & Back (Home)

Whew!! Definitely gonna be sore tomorrow😅

Toni Fisher

Mandi

Kendra

Shoulders, Back & Core (Home)

Push ups have and always will be my weakness but I’m determined to get better at them 💪🏼

Let’s just say I picked the wrong workout for it to be hair washing night 😂👌🏻💪🏼

Total Arms & Abs (Home)

Dead! But I’m back! 🤷🏼‍♀️👌🏻

Shoulders Triceps & Core (Home)

Sara

Shoulders Chest & Triceps (Home)

Dana

Shoulders, Triceps & Chest (Gym)

Kandice

Cindy

Loved the sprint finisher 👏🏽👏🏽

Shoulders, Chest & Triceps (Gym)

I loved this one! I have started to really like manmakers!

Lana Scherer

Did my hanging leg raises without the back this time

Total Upper Body (Gym)

😅😅 arms are shaking after that one!!

Mallory

Back & Biceps (Home)

I surprised myself by being able to do the tricep dips! Loved the HIIT at the end!!

Shoulders, Triceps & Chest (Home)

Community

More workouts from Heather Watkins