Name: Playbook - KÅNA by Kia - W7 D1 Upper Body Burn
Uploaded: 2022-10-13T07:24:28.791Z
Duration: 45 min
Description: W7 D1 Upper Body Burn

Week 7 Day 1 of my ELEV8 Program 

Focus: upper body growth, upper body strength, upper body power

- Complete each exercise back to back and rest after you complete both
- Repeat for 4 rounds

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Extend your arms engaging your chest as you come up
- Bend your knees and sit your glutes back toward your heels
- Press forward back to high plank position
- Repeat
- To modify, complete a hand release push up instead of a regular push up

Push-up + push back

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward for 3 steps and back for 3 steps
- Keep your core tight and spine straight (pretend something is on your back and you’re trying to keep it from falling as you crawl)
- Move the opposite hand to opposite leg as you go forward

Bear crawl

Push-Back Push Up + Bear Crawl

- Place your feet on an elevated surface (10-12 inches)
- Bend at the elbows to come down 
- Engage your chest as you come up
- Keep your core and glutes tight to maintain full body stiffness
- To modify, choose a shorter elevation

Decline Push Up

- Lay on your stomach and lift your hands and feet off the ground while contract your back and glutes
- Start with hands at your chest and reach overhead
- Squeeze your lats and shoulder blades and bring your hands back down to your chest
- Repeat

Superman Overhead Reach

- Hold low plank position 
- Contract your core and keeping your back  straight

Low plank

Superman Overhead Reach + Plank

- Jump while bringing arms overhead and legs extended outward
- Bring hands down to the floor shoulder width apart
- Bring chest down to the floor and push up
- Repeat

Star Jump Burpees

W7 D1 Upper Body Burn

Ashley

Perfect for a quick vacation workout! Definitely felt the burn 👏🏽

James

ELEV8 CORE🔥

You know you’re out of shape when you’re burnt out after the WARM UP!!

Jenine Cabrera

Whew. It's been a minute! Love it, let's goooooo!

TANISHA

Awesome warm up! Definitely what I needed for a workout !

Mariana

ELEV8 Warm-Up Routine

Tiana

W1 D1 Full Body Functional

W1 D2 Upper Body

W1 D3 Active Recovery

Workout was great sis. Thanks for the motivation!

W7 D1 Upper Body Burn

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