Name: Playbook - Nikki McGrath - W2/D3 Upper Body Sculpt
Uploaded: 2023-03-23T17:42:41.233Z
Duration: 45 min
Description: W2/D3 Upper Body Sculpt

Upper Body Sculpt here we go!

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

Today’s workout is Tabata style! 8 rounds of 20 seconds of exercise followed by 10 seconds rest. 1 Tabata = 8 rounds.

Since 1 Tabata is 8 rounds, you’ll notice a few of the programmed Tabatas have a “part 1 & part 2”. This is designed to be completed consecutively. 

After each Tabata is completed, you have 45 seconds of HIIT intervals. 

Finisher: 2 plank holds. You got this, finish strong!

This workout requires minimal equipment.

20 seconds on, 10 seconds rest. 
Repeat for 4 rounds

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

Hammer Curl

Tabata 1: Part 1

20 seconds on followed by 10 seconds rest.

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

Dumbbell overhead tricep extension

Tabata 1: Part 2

Set your timer for 45 seconds and GO! You got this.

For this exercise, you’ll do 4 mountain climbers into 1 burpee. The rep count on this is the BURPEE. So, 8 reps = 8 burpees & “32” mountain climbers

Mountain Climber Burpees

HIIT Interval

8 rounds of 20 seconds on followed by 10 seconds rest. 

You got this! Move to your knees if need be.

- Bring your elbows down to the ground 
- Keep your core engaged
- Try not to move your hips back and forth 
- Extend one arm then the other

Commandos

Tabata 2

4 Rounds of 20 seconds on followed by 10 seconds rest.
Do 2 rounds on one arm, then switch sides

Kneeing Single Arm Shoulder Press

Tabata 3: Part 1

4 rounds of 20 seconds on, 10 seconds rest

4 rounds of 20 seconds on followed by 10 second rest

Shoulder Lat Raise

Tabata 3: Part 2

8 rounds of 20 seconds on, followed by 10 seconds rest.

- Lower onto a bench (or the floor if you don’t have a bench) with a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Dumbbell chest press

Tabata 4

8 rounds of 20 seconds on followed by 10 seconds rest.
Switch arms each round.

Single Arm Back Rows

Tabata 5:

- Get into a side elbow plank position 
- Hold for time

Elbow Plank Hold

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

W2/D3 Upper Body Sculpt

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