Name: Playbook - Nikki McGrath - W6/D3 Upper Body Sculpt
Uploaded: 2024-04-18T17:37:36.317Z
Duration: 35 min
Description: W6/D3 Upper Body Sculpt

Do my Upper Body warm up: you can find it in my WARM UPS Collection.

Today’s workout is the 8’s : 8 exercises, 8 reps each- and aim for 8 rounds! 
Set your timer for 35 minutes and do as many rounds as you can.

You got this.

The 8’s : 8 exercises, 8 reps each- and aim for 8 rounds! 
Set your timer for 35 minutes and do as many rounds as you can.

You got this.

Bumper Plate Sit up Taps

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

- 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, 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

Plank Zippers

- 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 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

Burpee with curl

8-8-8

W6/D3 Upper Body Sculpt

Rebekah

One of my favorite. Easy to do at home and still gives me a challenge.

Harmony

Rima

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