Name: Playbook - Kayla Durck - W1/D4
Uploaded: 2023-02-08T05:17:52.416Z
Duration: 35 min
Description: W1/D4

This one was super challenging for me. I could only do 1/2 the reps on most of these. That’s okay though… at least I’m moving! 😁

Erica

Day 4 - Push Day 

- Pushups 3 x 8-10
- DB standing shoulder press 3 x 8-10
- DB floor press 3 x 8-10
- Decline pushups 3 x 8-10
- Arnold press 3 x 8-10
- Cobra 3 x 8-10

- From a high plank position, hands under shoulders
- Bend at the elbows lowering your chest towards the floor 
- Extend your arms, pressing yourself back up

Pushups

- Stand tall, holding the dumbbells just outside the shoulders 
- Press the dumbbells overhead
- Lower the dumbbells with control

DB Standing Shoulder Press

- Lay back with your knees bent and feet on the floor
- Hold the dumbbells with arms at full extension
- Slowly lower the dumbbells until both elbows touch the floor
- Press both dumbbells up to starting position

DB Floor Press

- From a high plank position, feet elevated and hands under shoulders 
- Bend at the elbows lowering your chest towards the floor 
- Extend your arms, pressing yourself back up

Decline Pushups

- 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, then reverse the motion back down to starting position

Arnold Press

- Inhale
- From Downward facing dog exhale and with your hands pressed on the floor on either side, shift your weight forward, bend your elbows and swoop forward while bringing your hips to the ground
- Lift your toes and press the tops of your feet and your pubic bone down into the floor
- Inhale and lift your chest high off the floor arching your back and looking upward
- Keep your elbows soft

Cobra

W1/D4

Alisha

Emily

Amazing way to kickoff my weight loss journey! Workout was easy to follow. Looking forward to the next 8 weeks!

W1/D1

I struggle with my upper body strength so this workout was perfect and challenging for me!

W1/D4

Community

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