Name: Playbook - Sophie Grace Holmes - UPPER body
Uploaded: 2021-03-29T10:02:29.984Z
Duration: 35 min
Description: UPPER body

Let’s keep pushing and see how strong we can get you feeling. 

All you need is dumbbell, kettlebell or a resistance band!

Focus on great form and pushing yourself as much as you can!  

Can’t wait to see your results

Remember to share and tag me on Instagram

Set 1 15 reps 
Chest press
Tricep overhead 
Push up

Set 2 15 reps
Clean and jerk
Bent over row
DB/KB Swings
1 min plank between rounds

Set 3 reps 30/20/10
Bicep curls
Commando push up
Renegade row

- Lay flat on your back with your knees bent
- Drive the dumbbells up
- Engage your chest as you go up

Chest bench press

-Bend at the elbow
- Come all the way down
- Drive all the way up until you reach full extension
- Engage your triceps as you lift

Tricep overhead

- Start in a high-plank position with your hands directly underneath your shoulders
- Come down flexing at the elbows
- Drive all the way up
- If you need to place your knees on the floor

Push up

Set 1 Upper body

- Hold the dumbbells by your sides
- Dip, bending your knees slightly
- Bring the dumbbells down to your thighs and pull up
- Extend your arms above you

Clean and jerk

- Bend forward at the hips
- Make sure your back is flat
- Pull the dumbbells up keeping your elbows close to your body
- Focus on your back as you go up
- Come down in a slow controlled motion

Dumbbell row

Really focus on using your hips and squeezing through your glutes as you perform the movement

Kettle bell swings
(Can use dumbells)

- Start in a low plank position
- Keep a neutral spine
- Rotate your hip all the way around 
- Keep your core engaged

Plank hip rotation

Set 2 Upper body

Let’s get this done as fast as you can - little finisher to get you feeling 🔥 it’s going to be tough but so worth ti

- Keep your chest up and core tight
- Curl the dumbbell up
- Squeeze your biceps at the top and come down in a controlled motion

Bicep curl

Focus on range of motion for your push ups, these can be done from your knees if needed and keep that core nice and tight.

Commando push up

- Start in a pushup position with your hands on two dumbbells
- Pull the dumbbell up keeping your elbow close to your body
- As you pull the dumbbell up squeeze your lat
- Keep your core tight throughout the movement

Renegade row

Set 3 Upper Body

UPPER body

It was so good! The last emom was a little confusing - I wasn’t sure was the 1 rep clean and jerk meant but I modified!:)

Katie

Veronika

Full Body Workout

Full Body HIIT 🔥

Leg Day !!!

1000 rep core workout

1000 Rep Challenge

BOOTY BURNER 🔥

Full body Blast

Whew that was tough! Haha but so good! Fun to workout WITH you! Love the energy :)

UPPER body

More workouts from Sophie Grace Holmes