Name: Playbook - Shalena Guntle - W1/D5 Upper Bodyyy
Uploaded: 2023-06-09T04:00:13.266Z
Duration: 15 min
Description: W1/D5 Upper Bodyyy

- 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

- Hold the dumbbells in front of you with palms facing toward you 
- Keep a slight bend at the elbow
- Raise the dumbbells forward and up to shoulder height 
- Move your arms out to your sides forming a 
- Lower the dumbbells with control
- Reverse the combination back to starting position

Dumbbell front/lateral raise combo

- Tip forward at the hips and hold dumbbells in each hand arms bent to 90 degrees
- Extend your arms back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Dumbbell tricep extensions

- Start with back flat and dumbbell in one arm 
- Engaging lats, pull dumbbell bending at the elbow
- Stop when tricep is parallel to your back 
- Lower slowly with control 
- Work both sides

Dumbbell single arm rows in high plank

- Start in a hollow position on the floor
- Bring your knees in and out

In and Outs

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

Single leg alt. jackknifes

W1/D5 Upper Bodyyy

Perfect way to end my treadmill run with Shalena's workout. Loved the standing crunches🏋🏼‍♀️

Laura

W1/D1 Cardio 👏🏻

This workout is no joke! Shalena really puts you to work. Since this is for the busy woman, I folded laundry during rest periods. Not did I get a workout in, I got my laundry done! Double win💯🙌

W1/D5 Upper Bodyyy

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