Name: Playbook - Tiara Alise - Week 5 | Day 1 UPPER BODY
Uploaded: 2022-11-16T13:55:07.508Z
Duration: 45 min
Description: Week 5 | Day 1 UPPER BODY

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-4x.

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.

- Begin with feet shoulder width apart
- Bend at the waist and walk hands out to a push up position
- Lower body down
- Press through your arms to rise back up
- Walk hands back towards your legs and stand up

Walk out + push up

- Hold the weight above your head with both hands. You can perform this exercise using either hand position I am using in the video.
- Lower the weight behind your head with your elbows tucked.
- Extend your arms back up above your head and repeat for the required number of reps. 
- Keep your rib cage tucked in at all times. If you feel your rib cage poking out, stop the exercise and readjust. 
- I am using a 10-lbs weight for this exercise.

French Press

- Keep weights positioned above your head.
- Arms should be aligned with your ears or cheek bones (depending on your comfort level).
- Slowly lower each arm to your shoulder and then back up above your head. 
- Keep your rib cage tucked in at all times. If you feel your rib cage moving forward and lower back arching, stop the exercise and readjust. 
- I am using 10-lbs. weights. Use whatever weight is within your comfort level.

Alternating Pull Downs

- Begin with both arms at your side. 
- Raise arms to your chest level and then back down by your side. 
- Slightly bend your elbows as you lift each weight. 
- I am using 10-lbs in this video. You can go heavier or lighter depending on your comfort level.

Lateral Arm Raises

- Begin with your arms lowered to your chest, wrists facing your body. 
- As you lift the weights up over your head, rotate your wrists so that they face forward. 
- I am using 10-lbs weights. You can go heavier or lighter, depending on your comfort level.

Week 5 | Day 1 UPPER BODY

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