Name: Playbook - Nikki Font - W2/D3 Shoulders, Chest, & Triceps
Uploaded: 2023-12-30T00:22:23.766Z
Duration: 35 min
Description: W2/D3 Shoulders, Chest, & Triceps

Dora

Kenzie

You will need access to a gym !!

⚡️ = TABATA Style , 4 min (20s on, 10s off)
** 8 rounds

• these are for the HIIT exercises. I recommend setting your stop watch up in front of you & following the time that way!

⚡️ = TABATA Style , 4 min (20s on, 10s off)
** 8 rounds

- From elbow plank position
- Walk your hands up to high plank
- Reverse movement back down to the elbows 
- Switching your lead hand each rep (up, up, down, down) 
- Maintain a tight core throughout the movement

⚡️Plank walk - up & down

⚡️ = TABATA Style , 4 min (20s on, 10s off)
** 8 rounds

- Adjust seat so that elbows are slightly below the shoulder 
- Bring your hands together keeping a slight bend at the elbow
- Pause engaging your chest and return to the initial position

⚡️Chest fly machine

⚡️ = TABATA Style , 4 min (20s on, 10s off)
** 8 rounds

- Press up rotating your wrist as you press up
- Reach full extension and come down with a controlled motion 
- Keep core engaged

⚡️Single arm dumbbell shoulder press

⚡️ = TABATA Style , 4 min (20s on, 10s off)
** 8 rounds

- Keep your elbows close to your temples
- Bend at the elbows to lower the dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

⚡️Dumbbell overhead tricep extension

⚡️ = TABATA Style , 4 min (20s on, 10s off)
** 8 rounds

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

⚡️Dumbbell lateral raises

W2/D3 Shoulders, Chest, & Triceps

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Great!! Feel in the “boob fat area” 🤪

Rach Mo

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W1/D4 Active Rest (Walking)

Mary Petrizzi

Taraf

W1/D5 Booty & Quads

Tatiana

I can’t believe I didn’t die 😅😂 finished at 37 min and burned 270🤩

W1/D6 Full Body HIIT

W1/D7 REST

I actually died during this whole thing. 😭😭

The reverse flys were so much harder than I expected omg

W2/D3 Shoulders, Chest, & Triceps

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