Name: Playbook - Rachel Nicole - Upper Body + Core [Strength Day]
Uploaded: 2023-01-07T13:57:37.413Z
Duration: 40 min
Description: Upper Body + Core [Strength Day]

Description:
Upper body strength day to help build lean, toned arms that might need a few days off after this! 


Suggestions:
You’ll notice the first 2 supersets are till failure. So, pick a weight that is challenging and perform the exercise with great form and a tight core until you simply cannot do another rep. Do this for all 3 rounds and both exercises in the first 2 circuits. Your arms will feel done by the 3rd circuit but you got this!

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell Lateral Raises

- 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

Superset both exercises for 3 rounds.

*can modify skull crusher with dumbbells if/as needed.

Reciprocating DB Overhead Press

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the bar toward the top of your head
- Extend your arms back up to starting position

Skull Crushers

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

Dumbbell upright row

- 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

Suitcase Crunch

- Lean back to about 45 degrees 
- Rotate dumbbell from side to side

Dumbbell russian twist

Upper Body + Core [Strength Day]

Cindy

Early morning workout before work! Didn’t want to but so glad I did!Heart rate up and I feel good😉

Great workout! Can’t wait for tomorrow’s session!

Katie Beyerle

1 DB Full Body

At-Home EMOM

Narda

Lower Body Burn

Adriana

Brittney Howell

Best way to end my day! Killer workouts, even at home!!

Full Body

Toned Arms AMRAP

Cerissa

Absolutely a great workout for at home,definitely felt the burn!

Rachel

Yohana Lara

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Lower Body Day

Leslie Simms

Lower Body + Core Day

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Biceps + Triceps

I will definitely be doing this one again! So good! 🔥💪🏼

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Those pop squat front raises are 🔥😅🔥

Upper Body + Core [Strength Day]

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