Name: Playbook - Lacey Lyons - Shoulders and Chest Burn Out - AMRAP
Uploaded: 2024-01-08T00:55:09.951Z
Duration: 45 min
Description: Shoulders and Chest Burn Out - AMRAP

Maddy

AMRAP - as many rounds as possible. Press play and see how many rounds you can get through!  Your chest and shoulders will thank you later!

- Pull straight up letting your elbow flare out
-complete reps on both sides

Single arm dumbbell upright row

- Lying on the floor with knees bent 
- Lower weights to your chest 
- Press dumbbells back up over your chest

Dumbbell floor chest press

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell chest fly (flat)

Hold the dumbbells in front of you with palms facing toward you
- Maintain a bend in your elbows
- Raise the dumbbells forward and up to shoulder height
- Alternating back and forth

Dumbbell alt. ISO front raise

- Start with the dumbbells at your shoulders, elbows forward of the body, palms facing each other
- Press the dumbbells straight up
- Lower with a slow controlled motion

Dumbbell neutral grip shoulder press

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up

Wide push up

- Start in a plank position 
- alternate tapping each shoulder for 30 total reps
- once reps are completed go right into mountain climbers 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable for 30 total reps

Shoulder Taps + Mountain climbers

Shoulders and Chest Burn Out - AMRAP

Upper body AMRAP

Sarah

That was a burner my shoulders especially are muerto 🏴‍☠️🙌🏻

Ashley McCartney

Katie

Upper Body Lift

I’m exhausted after that one! Core and legs are on fire.

Ok dripping sweat and my legs are clown jello 🤣

Booty & Core!

Now that was super fun!!! I challenged myself and each round I increased my weights!

Decreasing Reps - Full Body

My arms feel like clown jello! I haven’t finished one of your workouts where at the end I’m dead 🙌🏻

Loved this workout! Was a great mixup from the normal upper body day!

3 Circuit DB Power

I’m completely out of breath after that one! Great workout!

Oh my god girl that was a burner!!! I loved the sweat dripping off me on that one 🙌🏻

Full Body DB Only

Oh my lord girl! I’m in shape and I couldn’t even get to part 2 I was dying! But I will get there some day!

7 Levels

I’m exhausted! The squats are a killer! I was tired after the first round. Great workout!

That was a killer!!! I completed all 3 rounds with a 45 sec rest in between each round in 18 mins and 13 seconds and I’m dead 🤪

Shoulders and Chest Burn Out - AMRAP

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