Name: Playbook - Natalie Bally - W4/D2 Chest + Shoulders
Uploaded: 2021-10-01T20:55:17.509Z
Duration: 45 min
Description: W4/D2 Chest + Shoulders

Natalie

Can be done at home or in the gym with a set of dumbbells and bodyweight!

-Sit holding a dumbbell at each shoulder with your palms facing you 
-Press the dumbbells up while rotating your hands
-Press to full extension ( hands should be facing away from you now)
-Lower back to the starting position by reversing the motion
-Repeat

Arnold press

-Lay on a flat bench with a dumbbell in each hand
-With slightly bent arms preform a chest fly out and back to center
-Keep the dumbbells together and perform a narrow grip bench press
-Repeat sequence

Chest fly into narrow grip press

-Stand hinged at the waist with slightly bent knees and dumbbells in each hand
-Use your rear delts to perform a reverse fly
-Return hands to the starting position
-Repeat

Rear delt fly

-Get into bear crawl position on your hands and feet
-Alternating arm to arm perform shoulder taps across to the opposite shoulder 
-Repeat for desired reps

Bear crawl shoulder taps

-Stand with a dumbbell in each hand
-With slightly bent arms raise your arms up laterally until your hands are at head height 
-Lower the dumbbells back to the starting position

Lateral raise

-Get into push-up position with your hands on the edge of a bench
-Lower down to the bottom position
-Press yourself back up to the starting position
-Repeat

Incline push-up

W4/D2 Chest + Shoulders

Jordan

Ivette

I feel great! This workout helped me stay focused I love it

Kayla

W1/D1 Glutes + Hamstrings

The tricep dip toe taps 😮‍💨👌🏻

Alyssa worthen

W1/D2 Back + Arms

Abby

Kaitlyn

W1/D3 Quads + Glutes

Makenna

This was so awesome for a beginner that truly has no idea what to do!!

Bailee

W1/D4 Chest + Shoulders

This one was amazing!! It pushed me to my limits at points, but I kept on going!

W1/D5 Full Body

Tessa

Tina

W2/D1 Glutes + Hamstrings

W2/D2 Chest + Shoulders

this really pushed me such a great workout!

Alicia

Adding more glute exercises to this workout!

Samantha

W2/D3 Quads + Glutes

W2/D4 Back + Biceps

Julie

W2/D5 Full Body

Great workout! I actually did this at the gym. I’m a newbie with the cable pull throughs so I felt funny but I really just tried to work on form.

Tori

W3/D1 Glutes + Hamstrings

W3/D2 Chest + Shoulders

Emma

W3/D3 Quads + Glutes

Angie

i don’t think that all full reps and sets are fully listed on this workout

Nora

W3/D4 Back + Biceps

I enjoy your workout programs A TON! I have done plenty different ones (mainly because of Covid)! 

But if I could suggest one thing, it would be maybe a full 60 min workout option as well as your 45 min? 

Keep up the awesome work! Love your content a TON!

Chloe Vashaw

W3/D5 Full Body

I love this version of kettle bell swings!!!!!!

Jaclyn

Good! I think your audio might be on some of the videos by acccidsnt though hahaha

Katie

W4/D1 Glutes + Hamstrings

such a good workout! My legs are dead ☠️

Morgan

What can I do for leg extensions at home?

W4/D3 Quads + Glutes

W4/D4 Back + Biceps

My arms were going to fall off after doing the arm raises!

Was great for a quick/easy just want to get your body moving type for workout.

Betsy

I don’t really u delta d the 3 sets of 12 min half turkish sit ups. Just because the workout said 45 min was it a typo?

W4/D2 Chest + Shoulders

Community

More workouts from Natalie Bally