Name: Playbook - The Fit Green Goddess - Upper Body 2
Uploaded: 2023-04-01T11:08:04.534Z
Duration: 60 min
Description: Upper Body 2

Gym or home depending on what you have

What you’ll need:
➡️ Barbell + plates
➡️ Dumbbells
➡️ Loop band 
➡️ Resistance Band


This is the second upper body workout for this week. 

The focus is chest biceps and abs. 

It’s a tough one, but you got this! Let me know how you do!

Complete each move back to back for three sets.

- Standing with your feet shoulder width apart gripping a band directly in front of your body
- Keeping your arms straight and maintaining tension in the band
- Raise the band up and overhead, lowering it behind you
- Once the band is directly behind your body reverse the movement back to starting position

Resistance band dislocates

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

Resistance band pull aparts

Supine position
Super light dumbbells or plates
Start with straight arms
One at a time or together raise arms up over your head until your knuckles touch the floor

Dumbbell supine half circle

Warm up round

You’ll do each move. Rest 30 seconds. Begin again for a total of four rounds. 

This barbell chest press will be done on the floor.

- Begin with holding the barbell extended over chest 
- Lower bar to your chest until the triceps are completely on the floor
- Press the bar up fo full extension

Barbell floor press

-pick a challenging resistance band.
-stand on it. 
-one rep = curling straight up  and then curling to the outside of your biceps. 
-total reps is 16

Resistance bicep curl

- attach a loop band around something solid. 
-Lying with your arms extended up over your head gripping the band and your shoulders off the ground. 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated throughout the movement

Hollow body flutter kicks with loop band

Round one: 4 Rounds

You’ll do each move back to back. Once you’ve completed 4 rounds, grab some water and move on.

- From a Bosu or a Swiss ball, and a dumbbell in 1 hand
- Lower dumbbell down to the chest keeping wrist neutral
- Straighten elbow and press back up
-keep core tight

Bosu dumbbell chest press

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell bicep curls

- Attatch a heavy loop band around your ankles.
- keep feet on the floor and knees bent. 
- Place arms behind your head. Keep chin up. 
-Crunch up lifting your shoulders and upper back off the ground

Bent knee crunch with heavy loop band

Round Two: 4 rounds.

Just two moves. The loop band flys are challenging. Doing this live in a bridge position is even more challenging! Try it

- place a loop band around your thumbs from around your back. 
-grab your dumbbells & Perform a fly keeping the bend in your elbow constant
- Keep your back flat on the pad

Resistance band dumbbell fly

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating hammer curls

Round three: 3 rounds

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?

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?

Upper Body 2

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