Name: Playbook - Nikki McGrath - W7/D3 Upper Body Sculpt
Uploaded: 2024-04-18T17:51:34.408Z
Duration: 35 min
Description: W7/D3 Upper Body Sculpt

Start off with doing my upper body warm up- you can find it in my WARM UPS Collection.

For today’s workout, you have 3 circuits: each circuit has 4 exercises, and you’ll do 4 rounds before moving on to the next.

After you complete the first circuit, do 20 burpees before moving to the next circuit. 

You got this team! You’re strong!

You have 4 exercises: roll through them with minimal rest in-between. 
Repeat 4x.

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

- Begin in a push up position with a dumbbell place on one side of your body
- With the opposite hand pull the dumbbell through to the other side

Dumbbell plank pass through

- 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

Circuit #1

- 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

- 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 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

- Start in a side plank position 
- Raise your hips keeping your core engaged 
- Lower with a slow controlled movement

Half the reps on one side, then half the reps on the other. 

Modification:

Drop your lower leg down to your knee, keeping your top leg straight.

Elbow side plank hip raises

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.

Squat jacks

Circuit #2

- 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 Sit Up

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!

W7/D3 Upper Body Sculpt

More workouts from Nikki McGrath