Mary

Giovanna

Happy Monday! Let's kick off the week with a fun chest + triceps workout!  One little reminder for you that has worked for me for over 20+ years.... that is keeping a journal. Having a journal to write down your workout reps and sets gives you a super tool! You can look back in a few months to track your progress! I like writing it down. I remember more.

As always, warm up with about 5-10 minutes of cardio to get the blood flowing. Aim to go a little heavier each set but always focus on great form! CRUSH IT!

(Superset)
4 sets back to back. Try to go up in weight while maintaining great form. 

1. Dumbbell chest press in bridge

2. Dips

**NOTES
If you can’t do dips as I do in the video, do them off a bench or chair.

- Push through your heels raising your hips off the ground
- Engage your glutes at the top
- Press the dumbbells up engaging your chest 
- Lower with a slow controlled motion

Dumbbell bridge chest press

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

dips

Round two

Superset

You’ll do 4 sets back to back. Each round try to go up in weight. Make sure you are keeping track of your progress. 

1. Incline dumbbell chest press

2. Neutral grip lat pull down. 



**NOTES**
I added these in because I wanted to hit my lats with heavy weights. In my back workout this week, I was home and didn’t have the heavier weights or machines.

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

- Grab the bar with a neutral grip
- Pull down towards the top of your chest
- Keep your elbows close to your body
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Neutral grip lat pulldown

Round one

Superset
Four rounds back to back.

1. Deficit push ups

2. Dumbbell alternating bicep curls

**Notes- for the push-ups, keep track of how many reps you get. Do as many as you can.

- Start in a push up position with hands elevated on DB’s/KB’s
- Lower your chest to the ground as far as you can go
- Straighten your elbows to press back up

Deficit push-ups

- seated with the bench on a 45 degree angle, Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Dumbbell alt. bicep curls seated

Round three

This round wasn't planned. I had more "gas in the tank, so I went for it. This round is optional, but like I always say, if you know you can do more, with great form, then go for it! Execute!

- Start in a high plank position keeping your core engaged feet on a big ball
- Walk your hands forward with out letting your glutes dip down 
- raise hips as high as you can. 
- Repeating the sequence for time or reps

High plank to pike

- lock feet under two heavy dumbbells
-with your chin up (like an orange is under it) Sit up lifting your shoulders and upper back off the ground. The twist is optional.
- Reaching as far forward as you can

Bent knee sit up

- Work for time, distance, or calories
- Increase speed as comfortable

Skierg

Bonus Round

Day 1/ Aug 29
Monday- Chest + Triceps + Core in the GYM

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?

Day 1/ Aug 29 Monday- Chest + Triceps + Core in the GYM

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