Name: Playbook - Ajhamae Quiring - W1/D2 Upper Body
Uploaded: 2023-07-18T19:59:06.360Z
Duration: 60 min
Description: W1/D2 Upper Body

Wow!!! What a good workout! I feel like the time just went by so fast! I feel so good, thank you!

Amber

With every negative thought you have during your exercise today, I want you to recognize it and say to yourself, "That is a lie" and replace it with the positive version. For example, if you think "My arms are too tired to keep going", then say to yourself, "That is a lie. My arms are strong enough to finish this set".

Moderate weight
Slow speed through exercises
Rest 60 seconds after each set

Choose a weight that you can do with a bit of a challenge through each exercise. There should be decent struggle on the last couple of reps. If your form becomes compromised, move to a lower weight. Form is more important than how heavy your weight is.

Sit on the ground with your legs straight in front of you. Place a long resistance band around the arch of your feet and firmly grip each side of the band with your arms extended. Pull back until your fists are at your side, then return to starting position. Keep your chest up and elbows straight back. If you begin to slouch or arch your back, reengage your core.

Resistance Band Pull

10 reps each 
Use the bench from the cable row or find a different bench or chair. In one hand, grip the dumbbell. Place the opposite knee on the bench in front of you. Bend forward with a flat back until your free hand can be placed on the bench in front of you. Pull the weight up until your fist comes to your side. Keep your elbow pulled back, not flared out. Engage your core to help avoid one side of your body dipping up or down during the movement. Return to starting position.

Single Arm Dumbbell Row

Circuit One

Stand with feet about hip width apart. With a slight bend in your knees, lean forward and engage your core. Begin the movement with your elbows at 90 degrees and the dumbbells at about chest height. With your elbow as the pivot point, extend the dumbbells back. Do not create the movement with your shoulder. Focus on the triceps.

Tricep Kickbacks

10 reps each side
With a 12 inch resistance band, stand with your arms straight above your head with your hands in line with your shoulders. Keep your arms in line with your forehead, do not let them float back behind your head. Engage your core and pull down with one hand until your fist reaches your shoulder. Return to starting position. Complete all reps on the one side, then switch to the other side.

Banded Lat Pull Down

If you don’t have a medicine ball, you can use a basketball, soccer ball, etc. You may do these pushups on your knees or not. Begin in a pushup position with a medicine ball under one hand. Engage your core and complete a pushup until your chest almost touches the ground and return to the top of the position. Move the ball over to the opposite hand and repeat.

Medicine Ball Push Ups

Circuit Two

Stand with feet about hip width apart and firmly grip dumbbells in each hand with the dumbbells parallel to the floor. Engage your core and pull the dumbbells straight up until they line up with your shoulders. Return to starting position. If your lower back begins to arch, reengage your core.

Upright Rows

Firmly grip two dumbbells. Place feet hip width apart, bend knees and lean slightly forward. Hold dumbbells just above your knees. Engage your core and pull dumbbells back until they reach your sides. Do not flare elbows out, pull them straight back parallel to your body. Return to starting position without arching your back.

Double Dumbbell Row

Circuit Three

W1/D2 Upper Body

Ajhamae Quiring

My legs are definitely feeling this one! Loved it!

Emms

Wow!!! What an amazing workout!!! Thank you!

W1/D1 Lower Body

W1/D1 Mindful Baking Intro

W1/D1 Week 1 Mindset Practice

W1/D3 Power

Those lateral arm raises about killed me 😆!!  Getting stronger though and fun to workout with you this morning! ☀️

W1/D2 Upper Body

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