Name: Playbook - KICK IT With Kay - UPPER BODY BURNAAA
Uploaded: 2024-01-01T12:36:36.920Z
Duration: 45 min
Description: UPPER BODY BURNAAA

Started & ended with a little bit of hiit.

Most of these are compound movements meaning multiple muscle groups are working at once! So it’s an all around great full body burn (with primary focus on upper)


HAVE FUN

Complete a pull up (wide grip think about sending elbows down through the floor. Tummy abs Booty are TIGHT)

Can use resistance band if needed!

Pull ups

Complete 20 medium heavy thrusters (15-25 lb dbs)
Right into 10-12 push-ups

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up

Wide push up

Superset 1

Complete 15 reps of each back to back! Rest and repeat!

- Keeping your arms straight pull the bar down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position
-don’t hang or extend fully at the top.. want to feel tension on the lats the entire time!

Cable rope straight arm pulldown

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down


*feet can be on ground or on bench if you’re too short like me :)

Dumbbell chest supported row

Circuit 2

*15 reps each side PER set

- Start in kneeling position (can opposite leg in front of you for support if needed)

-start with your arm at 90 degrees with your palm facing you
- Rotate your arm 
- Press straight up keeping your core engaged
-reverse movement and repeat

Arnold press (single arm)

Complete 14 reps of each exercise! Rest and repeat

- Raise plate until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest on legs at the bottom

Plate front raise

*don’t have to go super high here, just as long as you’re feeling tension on the shoulders. Pick a medium weight! I used 15lbs for reference 

- Keep a slight bend at the elbow
- Raise your arms until you feel tension on shoulders (nothing above shoulder height!!)
- Lower with a slow and controlled movement

Dumbbell lateral raises

Superset 3

Complete 12 eccentric bicep curls on each arm into 20 body weight tricep dips.

*12 reps each arm per set 
Pick weight that makes last few reps hard to complete 

- Place the back of your arm on your inner thigh
- Arm starts extended holding the dumbbell off the floor
- Slowly curl the weight up, pause at the top squeezing your bicep
- Slowly lower weight back to the starting position
- Complete desired reps then repeat on the opposite side

Dumbbell concentration curl

- 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 without locking our (keep slight bend in elbow!)

Bench dips

Arms burnout

*test the weight here! Start with 10 lbs and work way up to heavier if you can

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement
Tip: when you push down think about your back muscles pushing down that ball through the floor

Ball slam

UPPER BODY BURNAAA

shoulders & back!

SO GOOD. Literally feel the muscle building as I do this workout.

Braelyn

upper body & a bit of abs

Back biceps and shoulders! 🌶️

Awesome set up! Wish I could’ve finished it but my period said, no 😂

UPPER: full 💪🏼

Assisted pull ups had me fatigued the rest of the time 😅

UPPER BAWDY HOTTIES

UPPER!

UPPER (back shoulders biceps)

Upper body

FULL UPPER BODY!

UPPER! Push day 💪🏼

UPPER BODY SESH! Toned upper body 🫱🏼‍🫲🏽

Lyndsey

THE PERFECT UPPER BODY WORKOUT

UPPER BODY SESH 💦

UPPER BODY SESH

Lauren Cowley

Kate

rylie grace

FULL UPPER BODY 💪🏼

🔥🔥 loved this work out. Fun and definitely felt the burn!

Ashley

Was hard to get through this one…which is a good thing!! Feels so good.

Kajsa

FULL UPPER BAWWDYYY

The best upper body day I’ve done yet!!

Whitney Yeauger

FULL UPPER BODY

UPPER BOD 💪🏼

Loved hitting all parts of the upper body with such simple movements!! Amazing!

Anna

UPPER BODY TONE UP💪🏼

UPPER 💪🏼

Upper Bawwdy Workout

PUSH DAY! 💪🏼

UPPER! Chest shoulders triceps

Full Upper Body Lift 💪🏼

Functional upper body! 💪🏼

Evans

UPPER BODY

FULL UPPER: conventional

Worked a lot of the upper body. The go till failure helps make sure you are getting a good lift in without focusing on one muscle group.

UPPER BODY BURNAAA

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