Name: Playbook - Mariah Henke - W4/D1 Upper Body
Uploaded: 2023-03-27T19:15:33.023Z
Duration: 20 min
Description: W4/D1 Upper Body

Warm up: Before you begin I highly recommend getting your muscles warmed up to prevent injury. You can do things like: A light walk on the treadmill with a slight incline, jump rope for  5 mins, 50 jumping jacks, etc. 
 
Good Luck and let me know how you enjoyed this workout! 
Any feedback is appreciated!

There are 5 exercises in this circuit with a 1 minute rest between each round.  Rest if needed but try your hardest to push through each round. Complete 3 rounds.

- Start in pike position 
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Press yourself back up to the starting position"

Pike push-ups

- Start in a high plank position 
- Alternating row one arm up, squeezing your back
- Maintain a tight body position throughout the movement

Alternating plank row

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

Shoulder taps

- Begin in a push up position with arms extended further
- Bend elbows so that your forearms touch the ground
- Press into your hands to rise back up

Bodyweight tricep extensions

- Bring your elbows down to the ground 
- Keep your core engaged
- Try not to move your hips back and forth 
- Extend one arm then the other

W4/D1 Upper Body

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