Name: Playbook - Sean Garner - W4/D3 Upper Body
Uploaded: 2022-11-15T19:51:51.398Z
Duration: 30 min
Description: W4/D3 Upper Body

Welcome to Project MomBod!

I am looking forward to seeing how you transform your body over the next 4 weeks and beyond!

These workouts are designed to be done in less than 30min so stay moving.

If you have any questions please feel free to reach out to me so that I know how I can best serve you🙏

Also, be sure to tag me @SeanGarner on Instagram and use the hashtag #ProjectMomBod so that I can keep up with your progress👊👍

Go crush it and become the fit mom your family needs! 

Have an AWESOME day and talk soon!

Stand up straight with a dumbbell in each hand. Keep your elbows close to your torso and have your palms facing forward. This is your starting position.

While keeping the upper arms stationary, exhale and lift the weights while contracting your biceps. Keep lifting until the dumbbells reach your shoulders. Hold at this position for a second and squeeze your biceps.

Press the weights overhead then lower to the starting position.

DB Curl & Press

Pick a couple of dumbbells and stand with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you. This will be your starting position.

While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Pause for a second at the top. Lower the dumbbells back down slowly to return to the starting position.

Repeat for the designated numbers of repetitions.

DB Lateral Raise

Stand with your torso stationary with two dumbbells in front of your thighs at arms length and your palms facing in. This is your starting position. 

While maintaining the torso stationary (no swinging), lift the dumbbells to the front with a slight bend on the elbow and the palms of the hands always facing down. Continue to go up until you arm is slightly above parallel to the floor. Exhale as you execute this portion of the movement and pause for a second at the top. Inhale after the second pause.
Now lower the dumbbells back down slowly to the starting position.

Repeat for the designated amount of reps

DB Front Raise

Circuit 1

Assume an elbow plank position, with your toes on a sliding surface. i.e., towel, valslides. This is the starting position. 

Using the tension of your forearms against the floor, push your body backwards and then pull your body forward in a sawing motion. Remember to keep your core engaged and your back straight.

Repeat of for the designated number of reps.

Body Saw

Place your hands shoulder-width apart so your shoulders, elbows, and hands are stacked.

Squeeze your glutes and core as tight as possible. 
Rotate both of your hands out and away from your chest and shifting your shoulders down from your ears. You should feel your shoulder blades pin down and back.

Inhale deeply and slowly lower your body in one straight line toward the floor. 

Keep your elbows in as you lower down.

Have your chest touch then exhale as you press away.

Push Ups

Lie down flat on your back and contract the abs, pulling the belly button towards the floor. The arms and legs should be held straight out from the body with hands and toes pointed.

Slowly raise shoulders and legs from the ground. The arms and head should be raised along with the shoulders. The lower back must remain in contact with the floor. 

The goal is to find the lowest position that you can hold the arms and legs, without them touching the floor and without breaking lower back contact (the point at which the lower back begins to arch from the ground).

Hold for the designated amount of time.

Hollow Body Hold

Circuit 2

W4/D3 Upper Body

Juls

Austine Harris

W1/D1 Legs & Core

Vesko

Katherine

W1/D2 Glutes

Really good thank you. I do not like the hollow sits

Craig Dunn

Annemarie Biondi

W1/D3 Upper Body

Michelle

Whitney

W1/D4 Legs & Core

W1/D5 Glutes, Core & Conditioning

Thank you, it was great. Was having one of those days where is didnt fancy doing anything and this was my get our and go.

I combined a 1/2 hour leg and this.....I’m done😂😂🤠

W1/D6 Upper Body

I just sometimes don’t understand the difference that you explain between 1 st and 2nd position otherwise great workout

Alin

I need to buy bands so I can do all the exercises at the gym in my building

Legs are burning! Warmed up with a 5k and implemented some box jumps and wall balls between rounds! TGIF!

W4/D3 Upper Body

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