Name: Playbook - Tiara Alise - Upper Body (Beginner)
Uploaded: 2022-12-14T14:21:16.767Z
Duration: 30 min
Description: Upper Body (Beginner)

This workout can be performed at home or in the gym. Each exercise can be modified to suit your fitness level. 

Complete each circuit 3x.

If you feel dizzy or shortness, you may take a break longer than 60 secs until you recover. If you do not feel better after the break, DO NOT continue this workout.

- From kneeling position 
- Place your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Modified push ups

- Hold the dumbbell with palms facing the center of your body.
- Keeping elbows close to your body.
- Rotate your wrists as you curl the dumbbell toward your shoulders with your palms facing your body. 
- Pause at the top then lower under control. 
- Switch arms and repeat.
- Complete 10 reps on each arm.

Alternating Bicep Curls

- From kneeling position.
- Keeping your back flat and arm next to ribs elbow bent at 90 degrees.
- Extend dumbbell back until arm is parallel to the floor.
- Lower back to starting position.
- Complete 10 reps on each side.

Dumbbell kneeling tricep kickback

- Start in the bridge position. 
- Place your hands on the floor just outside hips.
- Move forward with arms extended and shoulders down.
- Bend at the elbows to lower your body to the floor. 
- Elbows should bend straight back.
- Extend your arms engaging your triceps back to starting position.

Floor Bench Dips

- Begin tipped forward at the hips.
- With a slight bend in the elbows and arms extended below your chest.
- Raise your arms up until they are in line with you shoulders. 
- Lower your arms back in front of your chest and then immediately out to the side. 
- This is one rep. 
- Complete 10 reps.

Bent Over Reverse Flies

- Place a dumbbell in each hand.
- Start by standing with your feet together.
- In one motion, jump your feet out to the side and raise your arms above your head.
- Immediately reverse the motion by jumping back to the starting position.
- Increase speed as you feel comfortable.

Upper Body (Beginner)

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