Name: Playbook - Nikki Hoffmann - Upper Body METCON - Week 1
Uploaded: 2024-01-08T12:27:15.817Z
Duration: 40 min
Description: Upper Body METCON - Week 1

This workout consists of the following:
- Strength Component 
Dumbbell Side Raise

- Metabolic Conditioning 
Consisting of 4 exercises performed back to back for a total of 5 rounds

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

Dumbbell Side Raise

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell Bicep Curls

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Lower back in a controlled motion 
- Engage your core throughout the movement

Butterfly Sit-Up

- Support yourself using your opposite arm
- Row the dumbbell to your hip while retracting your shoulder back
- Lower with control 
- Complete desired reps then repeat on the opposite side

Dumbbell Single Arm Bent-Over Row

- Hold both dumbbells in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the dumbbells towards your chin
- Keeping them close to the body
- Pause at the top, elbows no higher than the shoulders
- Return back to starting position

Upper Body METCON - Week 1

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