Name: Playbook - kennedy nease - at-home upper body
Uploaded: 2024-04-01T02:45:48.558Z
Duration: 20 min
Description: at-home upper body

this workout will require dumbbells or kettlebells! 

it will be circuit style, so do the circuit for 3 rounds, resting for 1-2 mins between rounds. then move to the next circuit and repeat!🫶🏼

keep elbows in and push through the triceps

can modify on knees!

Narrow Pushups

Hinge at hips
Keep arms close to sides
Use lats to pull weight up

Dumbbell Bentover Rows

bring the weights down the curl the weight all the way up!
lower the weight halfway then bring back up. 

1 full curl + 1 half curl = 1 rep!

1.5 Curls

use core to keep body straight and grounded

push up through the shoulders, almost touching at the top then control the entire way down. 

don’t come below shoulder height with your elbows!

Seated Shoulder Press

circuit 1

hinge at the hips
row the kettlebell back
core engaged!

reps are for each side

Gorilla Rows

start with palms facing outwards

bring the weights out and up keeping a slight bend in the elbow

i recommend using a very light weight for these!

Around the Worlds

use a bench or platform and walk your feet out. keep your arms on the bench, and dip down using your triceps.

the further your feet are, the harder the movement, so start closer and move them out as you progress!

Tricep Dips

do the reps on each side! 

start with the weights by your side then come up in front of your body, holding the weight parallel to your stomach.

Crossbody Curls

circuit 2

at-home upper body

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Used this workout as my leg workout for the challenge as I was working out at home

at-home upper body

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