Name: Playbook - Sean Garner - W4/D6 Upper Body
Uploaded: 2022-11-15T19:51:51.416Z
Duration: 30 min
Description: W4/D6 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!

Lay on the bench with your feet flat on the ground, driving through to your hips. 

Your back should be arched, and your shoulder blades retracted. 

Lower the weight by flexing your elbows, and once the weight is at the level of  your chest, extend your arms and return to the starting position.

Repeat for the designated number of reps.

Incline Dumbbell Press

Hinge forward supporting yourself with one hand on a bench or box.

Grab the weight with your opposite hand.

With the leg opposite of the arm holding the weight, extend it out bracing your core.

Perform a dumbbell row.

Bird Dog Row

Position yourself on the ground with your weight being supported by your toes and your forearms. Your arms should be bent directly below the shoulder. This is the starting position. 

Hold this position, keeping your body straight at all times. 

Complete for the designated amount of time.

Front Plank

Circuit 1

Loop a light band around a pull up bar or squat rack. Reach up and grab the band so there is tension and bring your elbows to your sides. This is the starting position. 

With elbows planted by your sides, push the band down and fully extend your arms. Pause and flex your triceps briefly at the bottom before returning to starting position.

Repeat for the designated number of reps.

Banded Tricep Push Downs

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. Inhale and slowly lower the weights back to starting position.

Repeat for the designated number of reps.

DB Curl

To perform a straight-leg sit-up, start in a sit-up position. 
Then straighten your legs out. 
Flex your abs and begin rolling up towards your legs until you are in a seated position. 
From here, press the weights up and lower them back down a you return to the starting position.

SL Sit up and Press

Circuit 2

W4/D6 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/D6 Upper Body

More workouts from Sean Garner