Name: Playbook - Shianne Koehnle - Upper body
Uploaded: 2024-01-24T11:16:10.270Z
Duration: 45 min
Description: Upper body

Hitting those arms, shoulders and core today

Walk on the treadmill at an incline. Try starting at an incline of 3

Warm up

- Begin with a dumbbell in both hands
- Keep elbows close to the body 
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

- Seated at an incline holding a weight in each hand
- Extend arms straight out in front of you, squeezing back muscle
- Lower weights to starting position

Dumbbell front raise on incline

- Stand holding a dumbbell in each hand, elbows forward of shoulders
- Press the dumbbells overhead
- Lower the dumbbells to shoulder height

Dumbbell standing shoulder press

This is a quick circuit to burn the biceps and triceps using the cables

Remember to keep elbows close to body and come up and squeeze the bicep

Bicep curl with cables

Remember to keep arms to the side and come back and squeeze the tricep

Tricep extension with cable

Bicep/tricep with cables

3 timed exercises to get the core burning and working

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate the med ball from side to side, keeping back straight

Med ball russian twist

Making small movements come up and reach for the back wall, keeping the core tight

Small crunches

-Make sure feet are close to the butt as possible
-Keep shoulders off the ground, hand behind head for stability if you need it
-Reach as far as you can down to the shoe, squeezing the core