Name: Playbook - RanchFit Laine➕Bryan - Chisel UB 7
Uploaded: 2024-01-22T16:03:06.772Z
Duration: 45 min
Description: Chisel UB 7

3 SuperSets for Upper Body workout. Complete each superset as described.

- Start kneeling with your arm at 90 and press up until you reach full extension
- Keep your core tight

Kneeling Single arm dumbbell press

- Pike position Push up position with hands  and feet on the floor 
- Bend your elbows to lower your body down
- Straighten elbows to press back up to starting

Pike push ups

Superset 1

'- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

Diamond push ups

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Bodyweight dips

Superset 2

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell front raises

- 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

Superset 3

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

- Lie on bench 
- hold weight and let it come over your head
- engage core and pull back with Lats

Dumbbell lat pull over

Superset 4

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

Dumbbell bent over reverse flies

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

Superset 5

- Hold the dumbbell with your arms extended 
- Keeping your shoulders off the ground 
- Keep your core engaged 
- Raise and lower your legs

Hollow body leg raises

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Go back in a controlled motion 
- Engage your core

Ab Mat Butterfly sit up

- Lying with your legs and arms extended 
- Alternately raise one leg, reaching the opposite hand toward your foot, lifting your upper body off the floor
- Repeating back and forth for time or reps

Single leg alt. v-up

Superset 6

Chisel UB 7

Started again w Day 1! Killer workout that I know is Def the hardest one for me out of all the program

Diana

I am a casual athlete. Runner, Yoga beginner, Swim beginner, Beach body 21 day fit, Barre. This is the missing fitness for me. I will be 43 in 1 month and my glutes keep fading on me. This program is challenging and exactly what I need. I haven't felt deserving of a protein shake in too long! Cheers 📣 Looking forward to refueling

Chisel LB W1

It was good and challenging. I really liked the timer bc it was an EMOM

Tina

Chisel EMOM UB W1

Chisel FB W1

Chisel UB W1

Challenging and great at bringing heart rate up

I can't give these workouts enough praise 🙌 It is a well rounded workout each day. Each day has varying degrees of difficulty. The First day was hardest for me! 😆 I love how Laine and Bryan move focus to a different muscle group each day. Allowing me days of rest and recovery for those sore muscles! 🥳 Loving It!!

Chisel EMOM LB W1

This was good.. enjoyed the 20 minute jog

Chisel Core & Liss W1

Chisel FB 2

Chisel UB 2

My preferred app over Beach Body or IG influencers! I feel good after every workout. I've been using Chisel on Ranch Fit App for about 6 months and I just can't get enough of it. Great variety of workouts keep me interested.

Chisel EMOM LB 2

Chisel UB W2

Chisel LB 7

Chisel Core & Liss W2

Chisel FB 3

Great work out. It looks easy, but it’s not.

Chisel EMOM UB 3

Chisel LB 3

I spent the last few months walking and swimming, but today I jumped back into Chisel. It is the PERFECT energizing lifting and toning I desperately need ❤️

Chisel UB 3

That was great 👍 Step Back step lunge is my love/hate. Working on balance ⚖️

Chisel EMOM LB 3

These workouts are so 👌 balanced. I'm just getting back into working out with weights again. Exactly what I was looking for in a routine

Chisel FB 4

Great workout to get back into it after being sick for 2 weeks

Chisel EMOM UB 4

Chisel LB 4

Chisel UB 4

Chisel EMOM LB 4

Great abs!! How do I listen to you talk? I have my volume and clicked the microphone so it’s not on mute but can’t hear you.

Chisel UB 7

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