Name: Playbook - Kaytlin Neil - Strong Girl Summer Day 3 (Upper Body) *at-home version*
Uploaded: 2024-01-16T01:10:45.250Z
Duration: 60 min
Description: Strong Girl Summer Day 3 (Upper Body) *at-home version*

Christina

I can feel myself getting stronger!! 💪🏼 can’t wait to see the results at the end 🤩

Chantelle

Courtney

I love ❤️ upper added more weight on some things!

Ashley

That was great! I like the optional end on at the end!

Naomi

Elaine

Michelle

Janet

Great upper body workout! I also liked the added plank :)

Samantha

Loved todays workout and feeling great after!!

Bailey Buzick

After yesterdays cardio circuit I thought my arms were jello, I’ve never put so much focus on my arms!

Intense. I increased the weight from what I usually use and will definitely feel it later

This is a “push” upper body workout focusing on shoulders, chest and triceps!

-Keep your back flat against the wall
-Extend your arms over head
-Bend your elbows, lowing your hands while keeping your pinky touching the wall the whole time

Wall Slides

- From a push up position with one hand on a dumbbell
- Bend elbows to lower body down
- Keeping a neutral spine and core tight, don’t drop your head at the bottom of the push up
- As you push back up, roll the dumbbell to the opposite hand
*5 push ups each hand, 10 total

Alternating Single Dumbbell Push Up

-Sit on your butt with your feet on the floor or in the air (both shown in the video)
-Lean your upper body back
-Twist the dumbbell side to side, until you feel a nice stretch
Note: the dumbbell doesn’t need to touch the floor
-20 each side

Dumbbell Russian Twist

Warm Up Circuit

-Take a seat on a chair or bench
-Hold the dumbbells to about 90 degrees
-Press dumbbells above your head 
-Lower back down

Seated Shoulder Press

-Lay on the floor, grab a single dumbbell
-Hold the dumbbell above your shoulders, with your arms extended 
-Bend at the elbows, lowering the dumbbell towards your face
-Raise the dumbbell back up 
**KEEP YOUR ELBOWS IN THE SAME PLACE THE WHOLE TIME

Dumbbell Skull Crusher

*Modification: bend your legs
-Put your hands on the bench
-Drop your hips down then back up while keeping your back close to the bench, almost like your scraping it on the bench

Tricep Dip

Superset

-Hold the dumbbells up above your chest with your palms facing each other
-Lower the dumbbells down to chest level, with a slight bend in your elbow 
-Raise the dumbbells back up to the top

Dumbbell Fly

-Hold a runners lunge, keep your back flat
-Start by rowing the dumbbell up to your side
-Keep your elbow high and in place the whole time, extend the dumbbell up and control back down
-8 reps each arm

Bent Over Tricep Extension

-Hold the dumbbells with a neutral grip (palms facing your body)
-Raise the dumbbells up to your shoulders one at a time
-8 reps each arm

Alternating Neutral Grip Front Raise

*Hold the plank as long as you can on your toes, then drop to your knees for the rest of the time, if needed*
-Get on your forearms and keep your core tight, so your spine is in a straight line from your head to your toes
-Don’t let your head drop when you get tired!

Plank Hold

LISS = Low-Intensity Steady-State Cardio 

Pick an exercise and maintain a comfortable pace for 20 mins. 

Pick from: 
outdoor walk
jog
jump rope
swim
bike
jog/walk up and down the stairs

*You can sub this for one of my Get Strong ZERO or Hit It Hard workouts although it isn’t LISS

If you have a treadmill, bike or other cardio machine at your home feel free to use it for this!

*optional* 20 min LISS

Strong Girl Summer Day 3 (Upper Body) *at-home version*

Mollie

Wow! That was a tough leg day, I’m sweating and I was able to keep up with every exercise. Yay me!!Tomorrow is going to hurt. Lol But the best pain 😈

Strong Girl Summer Day 1 (Lower Body) *at-home version*

Made it two rounds. This is definitely a workout I need to challenge myself with!

Jessica

No way I could 10. Only 5. But hopefully by the end I’ll be doing 10 in 40 min!

Strong Girl Summer Day 2 (Cardio Circuit) *at-home version*

Eliza

Sorry meant to hit 5 stars. Great workout!

Nicole

Strong Girl Summer Day 4 (Cardio Circuit) *at-home version*

Bands are okay, don’t give quite the same feels as heavy lifts, but nice to mix it up, also never have done reverse curls before!

I like more intense lifts bands are not my friends

Strong Girl Summer Day 5 (Upper Body) *at-home version*

Do you have any suggestions for modifications? My knees hurt now. I did the modified split squat but that's all I know.

Strong Girl Summer Day 6 (Lower Body) *at-home version*

This is the day that I really enjoy! Stretching & went for a walk!

Loved the active rest. Took  a long walk on the beach

Strong Girl Summer Day 7 (Active Recovery)

Literally slid down the wall at the end of that 90s wall sit. 🥵

Strong Girl Summer Day 8 (Lower Body) *at-home version*

So intense! Definitely had to break up some of the reps

I had to break it up. 11 per set. But I’m sure still just as hard. 🥵

Strong Girl Summer Day 3 (Upper Body) at-home version

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