- Hands shoulder-width apart
- Engage core as you row the dumbbell

DB Push Up to Row

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

- Lead with elbows as you row
- Extend arms to almost straight for a rear fly

DB Row to Rear Fly

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

Hammer Curl

- Bend at the elbow lowering the dumbbells towards your head
- Fully extend up contracting your triceps

Dumbbell Skull Crushers

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

High Plank Hold

Week 4 | Day 4

Upper Body B

Week 1 | Day 1

Upper Body A

Struggled with having my ankle wanting to give up but I kept going because I know it will make me better

Katelyn

Week 1 | Day 2

Lower Body A

I was very worn out from yesterday i tried my best

Week 4 | Day 4 Upper Body B

More workouts from Jonni Xiong