Name: Playbook - Nikki McGrath - W3/D3 Upper Body Sculpt
Uploaded: 2024-04-18T17:37:36.280Z
Duration: 45 min
Description: W3/D3 Upper Body Sculpt

Upper Body- let’s gooo! 

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

Today you have 3 circuits. Each circuit has 4 exercises: flow through with minimal rest inbetween. 

Rest for 30-45 seconds after each complete round. 

Have fun and know that you got this!

Shoulder circuit! Flow through each exercise with minimal rest inbetween. Rest for 30 seconds after each round.

- 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

For this exercise, grab a set of weights and rest them in front of your hips, palms facing inward. 

Lift both arms simultaneously at a 45 degree angle until arms are parallel to the floor, ensuring that your keeping a slight bend in your elbows.

Lower down, and repeat.

Shoulder Lat Raise

Dumbbell around the worlds

1. Start in a standing position with your feet hip-width apart and your arms at your sides.

2. Lower your body into a squat position by bending your knees and placing your hands on the floor in front of you.

3. Jump or step your feet back to land in a plank position, with your body in a straight line from head to heels.

4. Perform a plank jack by jumping your feet wide apart and then back together while maintaining the plank position.

5. Perform a push-up by lowering your chest to the floor while keeping your elbows close to your body.

6. Push yourself back up to the plank position.

7. Jump or step your feet back towards your hands to return to the squat position.

8. Explosively jump up into the air, reaching your arms overhead.

9. Land softly and immediately go into the next repetition by lowering back into the squat position.

Remember to maintain proper form, engage your core, and perform the movements with control and intensity. Enjoy the burn!

Plank Jack Burpees

Shoulder Circuit

Back time! Circuit through these exercises with minimal rest inbetween. Rest for 30-45 seconds after each complete round.

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

- 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

For this exercise, start by pulling the band down so you can step your foot into it. 
From here, grab the bar and pull yourself up into a hanging position, wrapping your other leg around your band leg. 
From here, using an overhand grip, pull your chin up above the bar. Imagine that you are pulling your elbows down to your ribs, and that you are keeping your shoulders pulled down and back. 

You got this!

Banded Pull ups

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

Back Circuit

Chest and Triceps- let’s do it! 

Circuit through the exercises with minimal rest inbetween. 

Rest for 30-45 seconds after each complete circuit.

For this exercise, start laying down a bench, ensuring your feet can touch the floor.

With a weight in each hand, engage your core and press your heels into the mat. Ensure your shoulders are pulled “down and back” and aren’t raised by your elbows.

Simultaneously press the weights into the air above your chest, pressing until you reach full arm extension. Lower back down, and repeat.

Dumbbell Chest Press

- 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

- 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.

W3/D3 Upper Body Sculpt

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