Name: Playbook - Miranda Criner - Dumbbells and Pulses - Upper Body
Uploaded: 2024-01-11T20:43:45.686Z
Duration: 45 min
Description: Dumbbells and Pulses - Upper Body

Miranda

Today is a challenge not only on the endurance of our muscles but the quest to get that pretty upper body tone! 

We will be working 5 different exercises for a total of 4 rounds for each move.

Rounds 1-3 will be for reps and the 4th round will be to failure- as many as you can complete WITH GOOD FORM! Super important that it’s good form. Nobody gets hurt! 

Rest as you need between each move. work at your pace and modify as you need. 

Have a blast! 😉

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down to 90 degrees and curl back toward shoulders
- slowly lower down until arms are extended to starting position

Dumbbell bicep curl + press

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to about the Halfway point to starting and kick back to full extension
- lower arms back to starting position

Dumbbell tricep kickbacks + pulses

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up toward shoulder engaging your bicep as you curl
- lower slowly to 90 degrees and curl back up toward shoulder
- slowly lower all the way back down to starting

Dumbbell hammer curl + pulse

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms halfway back to full extension and slowly lower back down
- extend your arms all the way to come back up to starting position

Tricep push up + Pulses

- stand tall with dumbbells in both hands with neutral grip 
- press dumbbells up 
- Reach full extension and slowly bring down half way and press back up (pulse)
- slowly bring them back down with a controlled motion 
- Keep core engaged

Dumbbells and Pulses - Upper Body

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