Name: Playbook - The Fit Green Goddess - Shoulders + arms
Uploaded: 2023-04-01T11:08:04.628Z
Duration: 50 min
Description: Shoulders + arms

Still working out at home … this workout can  be done at the gym as well.

1. resistance band shoulder Press (seated)
15 reps x3

2. landmine shoulder Press: (kneeling)
12 reps x3

3.dips off bench: 12 reps x3

- Stand with a band under your feet and grasped in both hands
- Press your hands straight up engaging your delts
- Lower your hands releasing the tension from the band

Resistance band shoulder press

- Begin in kneeling position and brace your core
- With your elbows slightly in front of you 
- Press the end of the landmine barbell up engaging your upper chest
- Lower with control back to starting position

Kneeling landmine press

- Place your hands on the front edge of the chair just outside your hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back
- Extend your arms engaging your triceps

Chair dips

Round one:

1. Arnold Press: you’ll do each weight for 8 reps before loving onto next move 
10lbs. x 8
15lbs. X 8
20lbs. X 8

2. Resistance band bicep curls: 15 reps

3. Tricep extensions laying on bench: 12 reps

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

- Engage your bicep at the top 
- Keep your core tight

Standing bicep curls with resistance band

- Tip forward at the hips and hold dumbbells in each hand arms bent to 90 degrees
- Extend your arms back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Dumbbell tricep extensions (double)

Round two

1. Chin Ups:
As many as you can do

2. reverse dumbbell FlY: 
10 reps

3. plank walks - Bosu - 5 each arm

- Grab the bar with your palms facing you
- Pull your torso up until your head is above the bar 
- Keeping your elbows close to your body
- Pause at the top and lower with slow controlled motion

Chin-up

- From a standing position, bend forward bringing your chest to your thighs
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Dumbbell bent-over reverse fly

- From elbow plank position
- Walk your hands up to high plank
- Reverse movement back down to the elbows 
- Switching your lead hand each rep (up, up, down, down) 
- Maintain a tight core throughout the movement

Plank walk - up & down (Bosu)

Round three

I chose the treadmill:

🏃‍♀️ Walk 1/2 mile @ 3.6

🏃‍♀️Run 2 min @ 5.0

🏃‍♀️Walk 1 min 3.6
X 2


🏃‍♀️Run 1 min @6.0

🏃‍♀️Walk 1:30 @3.6

X2

Treadmill

Cardio

Shoulders + arms

Upper Body 2

Upper Body

Wednesday-Back + Core

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?

Mary

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?

Shoulders + arms

More workouts from The Fit Green Goddess