Name: Playbook - Tiara Alise - Upper Body (Intermediate)
Uploaded: 2022-12-14T14:21:16.772Z
Duration: 30 min
Description: Upper Body (Intermediate)

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 a push up position with each hand on a dumbbell.
- Bend elbows to lower body down until chest touches the floor.
- Keeping a neutral spine and core tight.
- Straighten elbows to press body back up, lifting one dumbbell. 
- Repeat and alternate the dumbbells.

Dumbbell Push Ups

- Begin with a dumbbell in both hands.
- Curl dumbbells towards your shoulders. 
- Slowly lower down until arms are extended.
- Alternate each dumbbell. 
- Complete 10 reps on each side.

Dumbbell Bicep Curls

- Start with your feet spread a little bit more than shoulder width apart.
- Snatch the dumbbell above you. 
- Alternate each side. 
- Complete 6 reps on each side.

Alternating Dumbbell Snatches

- Place a dumbbell in each hand.
- Keep your elbows close to your temples.
- Bend at the elbows to lower the dumbbells down behind your head.
- Extend your arms engaging your triceps to bring the dumbbell back up.

Dumbbell French Press

- Place a dumbbell in each hand.
- Hinge at the hips to lean forward.
- Your knees should be slightly bent.
- Extend dumbbells forward from your chest. 
- 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

- Stand holding a dumbbell in each hand, elbows forward of shoulders
- Press one dumbbell overhead.
- Lower the dumbbell.
- Alternate the dumbbell. 
- Complete 10 reps on each side.

Upper Body (Intermediate)

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