Name: Playbook - Sweat Rewards - week 1 D3 Shoulders, triceps & core
Uploaded: 2024-01-10T02:20:20.071Z
Duration: 35 min
Description: week 1 D3 Shoulders, triceps & core

Akua

Today we focus mainly on upperbody. Again this week is geared to reigniting that muscle memory with moves with done before. Try and do 15-20 mins of cardio in addition to this workout.

Stretch after completing 3 rounds of warm up exercises.

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is in a high plank position 
- Walk your hands back towards your feet reversing the movement back to starting position
- Repeating the entire sequence for time or reps

Inchworm

- Lay down facing the ground at full body extension
- Activate your shoulders and lift your arms 
- In a circular motion rotate your hands out and down to your hips to back
- Reverse movement

Mobility- Lying shoulder rotations

Mobility- needle thread

Mobility-banded single arm rotations

Mobility-kneeling wood choppers

Warm up

Push up + superman

Push up toe tap

Push up super set

1 rep = 1 punch across and 1 down
Keep core in control
Repeat on each side

DB single punch

Iso hold rotating lateral + front raise

Dumbbell Clock swings

- Stand in a stable position
- With a dumbbell in each hand, swing around your body in a circular motion until u are now over head
-bend at the elbow and extended back up.
- first around the world will have 1 extension, second will have 2, 3 will have 3etc
- Repeat until u reach 10 extensions

DB around the world + tricep extension

Shoulders & triceps

Abs- plank tuck + turn out

Abs-standing oblique crunch

Core

week 1 D3 Shoulders, triceps & core

Improved Program, Better Results!

Great workout. Only had to modify one workout. Took me 64 min to complete. But I did it! Thanks.

Renee

ShannonMarie’

Week 1 D1 - Kettlebell Kick

Finished all except circuit 6. I need a day break! 😂 great body movement today.

week 1 D3 Shoulders, triceps & core

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