Name: Playbook - Miranda Criner - Upper Body Build
Uploaded: 2024-01-11T20:43:45.748Z
Duration: 45 min
Description: Upper Body Build

Grab those dumbbells, timer and water! Time to work that upper body! 

We are working pulses into our movements today! Our are going to be working a tad bit harder today! Remember to breath and focus on each rep. Stay focused and stay in control!

Here we go!

Work these six exercises :45 seconds on with a :15 seconds rest and transition.

Rest 60-90 seconds between each round!

- Hinge at the hips and come down with a neutral spine
- Pull the dumbbells up engaging your lats and slowly bring them back down half way to starting position and pull dumbbells back up engaging lats
- release back to starting position
- Keep your core tight focus on a slow controlled movement

Dumbbell bent over rows + 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

dumbbell shoulder press + pulses

- in a kneeling position, bring belly button to the spine and activate the core
- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down halfway and curl back up and slowly lower again until arms are extended

Kneeling Dumbbell bicep curls + pulse

-standing nice and tall, dumbbell in each hand at waist side palms facing behind you
- contract the abs and push the dumbbells straight back behind you squeezing your shoulder blades together
- hold for a second or two and slowly bring back to starting position
- repeat for reps or time

Dumbbell Lat Pull Backs

- lying flat on the floor
- dumbbells in both hands and arms fully extended above the chest with a neutral grip
- slowly bring one dumbbell down towards the floor keeping elbows close to the rib cage
- exhale and engage chest as you press the dumbbell back up
- repeat on the other side

Reverse Neutral Grip Chest Press

- while lying on the floor Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

6 Exercise EMOM

Upper Body Build

Trisets- Upper Body

Tempo Day

Timed Supersets + Finisher

Strength Tabata

Jera Donner

Tempo Supersets

Back, Shoulder & Glute Supersets

Dumbbell Double AMRAPS

Back, Shoulders & Push-ups 🔥

EMOM x 3

Full Body Tempo Work

Dumbbell Tabata

Full Body Push

Dumbbells and Pulses - Lower Body

Miranda

Dumbbells and Pulses - Upper Body

Full body Tone Up

Supersets x 3 + Cardio AMRAP

Third round of reps took some mental willpower. 
Lots of sweat 😅😅

Upper Body Build

More workouts from Miranda Criner