Name: Playbook - Nikki McGrath - W1/D3 Upper Body Sculpt
Uploaded: 2024-04-18T17:37:36.254Z
Duration: 45 min
Description: W1/D3 Upper Body Sculpt

Start off with my Upper Body Warm Up- you can find this in my WARM UP Collections.

All you need for today’s Upper Body workout is a set of weights and good music 🔥

Circuit #1: 

Repeat 4x for time. 

You got this !

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position
- Ensure your core is engaged.

Dumbbell seated shoulder 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 starting position

Dumbbell tricep kickbacks

For this exercise, start in a plank, ensuring your hands are underneath your elbows. From here, bring your feet in closer to your hands. 

Hop your legs up into the air, and then lower down to the other side, hopping back up immediately as you land. 

Modification: lift one leg up and “hop” the other one up. You got this!

Plank Hop Overs

Circuit 1

For this exercise, start with grabbing a set of dumbbells. 

Ensure your back is straight and your core is engaged. 
From here, lower your arms down by your hips, palms facing out. 

Curl the weights up to your shoulders, then switch direction to have your arms bent, parallel to the floor and palms facing out. From here, press up into your overhead press, ensuring your back is straight and your core is engaged. 

Press evenly through both arms. Lower down and repeat.

Curl to Press

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up

Push up

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Modification:
If need be, you can step back, lower to your knees instead of a high plank, lower down to the floor then step back up to standing 

Repeat.

Burpee

Circuit 2

- Stand with wide stance and your hands on kettlebells
- One arm at a time pull the kettlebell off the ground
- Engage your lat as you pull up 
- Keep core activated

Kettlebell gorilla rows

1. Start in a high plank position with your hands holding a dumbbell in each hand. Your wrists should be directly under your shoulders and your body in a straight line from head to heels.
   
2. Engage your core muscles to stabilize your body and prevent your hips from sagging or lifting.

3. Keeping your elbows close to your body, row one dumbbell towards your hip by bending your elbow and lifting the weight towards your side. Keep your shoulder blades down and back as you row.

4. Lower the dumbbell back to the starting position in a controlled manner.

5. Repeat the row on the other side by rowing the dumbbell towards the opposite hip.

6. Continue alternating rows on each side while maintaining a strong plank position throughout the exercise.

7. Aim to perform the exercise with proper form and control to effectively target your back, shoulders, and core muscles.

Remember to breathe continuously and focus on maintaining stability and alignment throughout the movement.

Plank Rows

For this exercise, start with proper squat form: 

Toes should be pointed straight ahead, core engaged, and shoulders pulled down and back. Back should be straight and in line with your hips. 

As you squat down, ensure that your knees are inline with your 2nd toes. Explode up and do a jumping Jack out. Land in a squat, keeping knees bent. Repeat.

W1/D3 Upper Body Sculpt

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