Name: Playbook - Kololia Atoa - Upper Body
Uploaded: 2022-11-01T16:18:48.667Z
Duration: 30 min
Description: Upper Body

This was a little
Tough. I did 1 round will do the 2nd one on Weds. but it was a burn for sure. #startingout #1stday 💜

Gina

Quick little burn out upper body! 👏🏼 this is great too if I’m trying to do a quicker workout and short on time - yet effective.

Jessica Hartman

A quick upper body sesh! A few dumbbells and a resistance band and you're ready to go.

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up and shoulder tap

Shoulder tap push up

- Heel stretch downward dog with one leg
- Move into a plank to perform a one leg push-up

Heel stretch plank to one leg push-up

Superset

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders with thumbs up 
- Slowly lower down until arms are extended

Dumbbell W bicep curls

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down to the opposite ear behind the head then in front 
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell 2 way overhead tricep extension

Bis/Tris Superset

- Begin on an incline bench with arms extended and palms facing each other and dumbbells together 
- Keeping a slight bend at the elbows
- Lower the dumbbells to your chest
- Press the dumbbells up squeezing your chest

Dumbbell incline narrow chest press

- Start with the back flat and chest parallel to the ground
- Lift elbows up towards the ceiling until the band touches your chest
- Lower down until elbows are fully extended

Bent over banded rows

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Upper Body

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