Name: Playbook - Krystyna Hovell - Day 4: Upper body 💪
Uploaded: 2023-11-11T09:12:21.557Z
Duration: 30 min
Description: Day 4: Upper body 💪

This upper body circuit will put your mind to the test! This is definitely a killer circuit in a short period of time so come ready for war!

*dumbells, small plates suggested*

1 round for today - give it your all 🫵

ALL GAS NO BREAKS! (literally) - 30 minute quick, yet effective upper body sesh. You do not have to use weight if you don’t want to, replace with bands! 

-run through all exercises & you’re done! 1 round today :)

always warm up your body!! 

-big arm circles both directions to open range of motion 
-20 circles each direction

arm circles

- Start in a push up plank position
- Pike your hips up and reach across with one hand touching the toes on the opposite foot

Plank toe touches

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

- just like any other push up, besides once 1 rep is done you will do a superman (arms and feet elevated off the ground) and hold for 2 seconds and return to do another push up

Superman pushups

- From a high plank position
- Palms on the floor to start out, then switch to forearms 
- Return to starting position and repeat

High plank knee to elbow

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Shoulder taps

- lay on your side with your legs bent behind you 
- your forearm on the ground with your hand out in front forming an L shape
- take your hand that is on your side & reach inside your other arm and raise your arm parallel to the other side for a pause
-repeat for reps, and switch sides

*20 reps each side

Lying lateral raise

- Start in a side plank position 
- Raise your hips keeping your core engaged 
-Place other arm high in the sky to open your chest & core 
-30 seconds each side

Elbow side plank

-Sit on your butt with your hands firmly on the ground behind you 
-Extend your body into a reverse plank position
-Hold for time

Mobility - reverse plank

- Feet shoulder width apart, hinge at the hips
- Support yourself using your opposite arm
-Row dumbbell, plate or band to your hip while retracting your shoulders
- bring that elbow to the sky! keep your core tight and spine neutral 

*20 reps each side

Single arm row

- Hold the dumbbell or plate with palms facing the ceiling
- Keeping elbows close to your body
- Curl the weight toward your upper body 
- Pause at the top then lower under control  

*1 minute

Alternating bicep curls

- Hold the dumbbells or plates with your palms facing each other
- Curl the weight up engaging your bicep as you curl
- Lower down with control!!!!

*1 minute

Day 4: Upper body 💪

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