Name: Playbook - Emily Samuel - W1/D2 UPPER BODY / DAY 2
Uploaded: 2023-10-08T00:13:31.773Z
Duration: 32 min
Description: W1/D2 UPPER BODY / DAY 2

Michelle

Christine

Grab some dumbbells and get ready to sweat 😅

Do a jumping jack with your feet
- simultaneously pressing your dumbbells to the sky

Jack press

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

DB bent over reverse flies

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

Circuit A

30 SEC WORK/ 30 SEC REST (per exercise / side!)

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- Start with 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

Push up

- Control weight 
- Don’t rush the transition while twisting your hands
- alternate dumbbells

DB Arnold press (alternating)

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe

Side plank

Circuit B

Jumprope

- On one knee, other leg bent at 90 degrees in front of your body
- Hold dumbbell at shoulder on same side as knee grounded
- Press weight straight overhead

Half kneeling DB shoulder press

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Shoulder taps

- Place your hands on the front edge of the bench just outside 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 back to starting position

Bench dips

Circuit C

W1/D2 UPPER BODY / DAY 2

Agustina

Wow!!! This is no joke thank you so much for putting this together

Enda

W1/D1 SUMMER SHRED 💦 DAY 1

Haley

Who needs legs anyways 🤷🏼‍♀️🥵 I didn’t plan on using them anyways lol

W1/D2 UPPER BODY / DAY 2

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