Name: Playbook - Nikki McGrath - W5/D3 Upper Body Sculpt
Uploaded: 2023-03-23T17:42:41.268Z
Duration: 40 min
Description: W5/D3 Upper Body Sculpt

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

Today’s Upper Body workout will incorporate core exercises, as well as focusing on strengthening and toning your arms and back. 

You have three 10 minute amraps- you got this! Set the timer and let’s go 😄

Set your timer for 10 minutes and repeat these 4 exercises over and over until the timer dings.

Kneeing Single Arm Shoulder Press

Front Raise to Lat Raise

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate the med ball from side to side

Med ball russian twist

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

Plank jacks

Circuit A: 10 Minute AMRAP

Dumbbell Chest Press

- 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

- Rock forward and back on your heels 
- Keeping your back flat and your core engaged

Elbow plank rocks

Alternating Dumbbell Toe Taps

Circuit B: 10 Minute AMRAP

3 way Curl

- 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

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Bring the top leg towards your elbow engaging your obliques

Side plank crunches

- 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

Burpee

Circuit C: 10 Minute AMRAP

W5/D3 Upper Body Sculpt

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