Name: Playbook - Lizzy Feist - W1/D2 Upper Body + Core (Dumbbells Only)
Uploaded: 2024-02-26T15:52:40.968Z
Duration: 45 min
Description: W1/D2 Upper Body + Core (Dumbbells Only)

This is a 40-45 minute upper body workout. Rest times are between 45-60 seconds between each set. This is a great workout for those who are pregnant or are a beginner in the gym. The last 2-3 reps of each set should be challenging! So make sure you are upping the weight!

- Sit on the edge of a bench with wide stance and your hands on kettlebells
- One arm at a time pull the kettlebell off the ground
- Engage your lat as you pull up 
- Squeeze at the top
- Keep core activated

Seated kettlebell gorilla row

- Begin with a dumbbell in each hand
- Curl dumbbell up towards your shoulders engaging your bicep
- One dumbbell will hold at your hip while you preform all reps on other arm
- Switch arms when you complete all reps (8 on each arm)

Dumbbell ISO bicep curls

- Hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

-Holding two dumbbells, raise your arms up and out to your sides
-Once your hands are above your head, lower back down
-Repeat

Around the worlds

- Hold one dumbbell at your side and one on your shoulder
- Raise your knee towards your chest

Dumbbell suitcase march

- Keep your hand underneath your shoulder, and knees stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Lower your hip to the floor and lift back up engaging your core

Side plank hip raises (on knees)

- From half kneeling position hold the dumbbell on the outside of your leg
- Exhale and lift the weight diagonally across your body
- Twisting to the until the dumbbell is above your head
- Control the weight back to the starting position

Half kneeling wood chopper

Core Circuit

W1/D2 Upper Body + Core (Dumbbells Only)

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