Name: Playbook - The Fit Green Goddess - Chest Back Core
Uploaded: 2023-04-01T11:08:04.636Z
Duration: 60 min
Description: Chest Back Core

Giovanna

Mary

Remember that if you are looking to gain some muscle lose body fat and get stronger, always try to go heavier each set. Start small. Even going up in weight by 2 1/2 to 5 pounds is great for weight increases. 

Keep track of the weights and your workouts and let me know if you have any questions.

Superset:
-Dumbbell chest press
-Dumbbell bent over row

You will need:
Dumbbells
Bench

Remember- when trying to gain some muscle, and get stronger, aim to go a little heavier each set

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (double)

- Lying on the floor with knees bent 
- Lower weights to your chest 
- Press dumbbells back up over your chest

Dumbbell floor chest press

Round one: 3

Superset
-Wide grip lat pull
-Cable fly

You will need cables
Lat pull down cable
If you don’t have cables or lat pull you can sub with resistance bands

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Cable chest flies

Round two: 3

Superset
- close grip lat pull
- push-up with T twist

You will need lat pull machine with v handle. Looks like a triangle.

- Grip the V-bar with a neutral grip
- seated, sit upright and legs wide feet planted flat. 
- Pull the V-bar back toward your belly button
- Return the V-bar to starting position with control

close grip row - from lat pulldown station

Push up with a T twist

Round three: 3

Time to crush those abs!

You’ll need a plate 
Kettlebell + dumbbell

- Lay on the floor with legs wide and a plate directly above your face
- Press the weight up while lifting your body off the floor
- When the torso is 90 degrees to your legs, slowly roll back down to a lying position

Plate overhead sit ups

- Lean to one side engaging your obliques
- Focus on a slow controlled movement

Dumbbell or kettlebell oblique crunches (standing)

- Keep your elbow underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Bring the top leg towards your elbow engaging your obliques

Side plank with dumbbell reach through

Core: 3

Chest Back Core

Upper Body 2

Upper Body

Wednesday-Back + Core

Shoulders + arms

Chest + Back

UPPER BODY

Loved the workout - especially since I didn’t have to move from the equipment I was using. A guy at the gym was telling a woman how to do standing oblique crunches and he suggested holding the kettlebell slightly behind the back so it targets more of the core. Thoughts?

Thursday: Back + Triceps

The 4 sets of 15 min runs added on an extra hour to the workout which I didn’t have time for. I just added a 15 min run at the end. Love the addition of cardio!

Chest + Biceps

Arms + Abs

Great workout. Glad you kept it at 1 hour. Really nice combination of exercises and loved the videos - they were very helpful. Only question, was the cable kneeling lay pull overhand as it appeared in the video or underhanded as written? Also hyperextensions seemed like a random addition to the workout. Isn’t that more or a flute exercise?

Chest Back Core

Community

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