Name: Playbook - Kelli Rose - Day 2 - Upper Body at home
Uploaded: 2023-09-23T01:39:40.755Z
Duration: 30 min
Description: Day 2 - Upper Body at home

This at home, upper body workout targets various upper body muscle groups, including the chest, back, shoulders, biceps, and triceps. Each of the exercises are great foundational movements that you’ll see throughout my programs. Adjust the weight of the dumbbells based on your fitness level and aim for proper form throughout each exercise. This routine is suitable for individuals who are on a time crunch and are looking to strengthen their upper body!

- Get down on all fours, placing your hands slightly wider than your shoulders
- Straighten your arms and legs forming a straight line with your body from head to heels
- Engage your core (belly button to spine and tighten abdominals) and squeeze the glutes
- Keeping pressure through the hands, bend the elbows to lower the chest, hips, and head toward the ground together as one
- Get as close to the floor as possible
- Engage your chest and imagine you're pushing the ground away from you as you press yourself back up to starting position

Push Up

- Assume a standing position while holding a dumbbell in each hand with a neutral grip
- Hinge forward until your torso is roughly parallel with the floor (or slightly above) and then begin the movement by driving the elbows behind the body while retracting the shoulder blades
- Once you have reached the top position, contract the back muscles to increase muscle engagement
- The dumbbells will be nearly touching your hips
- Once you feel the back muscle engage, lower the dumbbells to starting position in the same slightly arcing motion

Bent Over Row

- Stand tall, holding a dumbbell in each hand
- Maintaining a slight bend in the elbows, raise the dumbbells laterally up to shoulder height
- Lower the dumbbells with control
- Repeat two lateral reps followed by 2 front reps

Lateral Raise to Front Raise

- Stand up straight with a dumbbell in each hand at arm's length
- Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward
- Keeping the upper arms stationary, exhale and curl the weights while contracting your biceps
- Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level
- Hold the contracted position for a brief pause as you squeeze your biceps
- Then, inhale and slowly begin to lower the dumbbells back to the starting position

Biceps Curl

- Set up in a bent over position on top of
- Hold a dumbbells in each hand, with your elbows bent to 90 degrees and your upper arms parallel the the floor
- Exhale as you bring the dumbbell back, extending your arm behind you
- Pause and contract the tricep before flexing at the elbow, lowering the dumbbell back to starting position with control

Triceps Kickback

Day 2 - Upper Body at home

Neisa

Krystal

Been doing my own workouts  for awhile but was ready to get back to some structure ! I’ve been feeling fatigued & heavy lately! Loved this first workout it took me back to basics, challenged me but didn’t exhaust me too much! Has me excited to see how much I can progress !

Day 2 - Upper Body at home

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