Name: Playbook - Leticia Martinez - 30 min Upper Body 💪🏼
Uploaded: 2023-12-03T23:39:02.390Z
Duration: 30 min
Description: 30 min Upper Body 💪🏼

Keeping a strong upper body is very important and even more important when you're expecting. This is a great way to get you prepared to carry your little one 💕

You will complete these 2 exercises before resting. No specific rest as I want you to start when you're ready. Make sure you're heart rate it down before you go into your next round!

Lie face up on the floor holding two dumbbells at chest height. Press up as if you were on a normal bench until your arms are fully extended. Then slowly lower back to the starting postion. Expert tips: To focus on your triceps, keep your elbows near your torso.

Floor Lying Dumbbell Chest Press HOME

In a low lunge position, press a dumbbell overhead. Make sure there is no arch in your lower back when pressing.

Kneeling Shoulder Press (Left) HOME

Kneeling Shoulder Press (Right) HOME

Superset 1

Lie on the floor with two dumbbells above your shoulders, (arms 15-degrees shy of full extension) With palms facing, lower the weights in an arching motion. When your elbows hit the floor, they should be even with your chest; pause briefly for a half second. Squeeze the dumbbells back together in an arching motion.

Floor lying chest fly

Unlike a traditional plank, which is an isometric exercise, shoulder taps are an active move that require you to use your palms to alternately touch the top of your opposite arm while holding your body still. It may sound simple, but just wait until you try it.

Shoulder Taps

Superset 2

Begin in a standing position with a dumbbell in each hand.
With your back straight and core tight, curl the dumbbells up for a biceps curl.
Bring the dumbbells back down to your sides.
Lift the dumbbells out to the sides making a T with your arms.
Bring the dumbbells back down to your sides.

Bicep Curl to Lateral Raise

The dead bug is a bodyweight exercise that targets your abdominal muscles. Perform dead bugs by lying face-up on an exercise mat. While engaging your core and keeping your low back in contact with the mat, lift your arms up and extend them straight above your shoulders.

Deadbug

Superset 3

Place one hand on your thigh for support. On an exhale, engage your triceps as you slowly extend your arm back as far as you can, keeping your arm in tight by your side. Pause here, then inhale as your return your arm to the starting position.

Overhead Tricep Extension

An incline pushup is an elevated form of a traditional pushup. Your upper body is elevated with an exercise box or other piece of equipment.

30 min Upper Body 💪🏼

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