Name: Playbook - Alex Rice - W1/D2 Push + Abs
Uploaded: 2024-03-29T18:23:03.963Z
Duration: 45 min
Description: W1/D2 Push + Abs

Honeydog73

Heidi

hailey

Renata C

Madison

Ana Wong

Destiny

Kaiti

I love this plan, the workouts are so simple and effective!

Sage

Sabrina

Woke up some tight muscles around my shoulders. 👍

Daisy

Adrianna  Rivera

Ileanna

Bret

I realized I need to work on my push-ups and I’m not coordinated to do dead bugs. Lol

Lyndzee

Jade

Bekkah

Yarilys Escobar

Alexis McCormick

Natalee Arredondo

Becca

Short sweet and to the point! Love love loved it!

Lauren Klosterman

I loved adding some abs into this workout!!

Nichole

First Arm and Ab workout post- partum!  Push ups got me! 🤪
Great workout!

Dallas Klinkner

Carla

Good workout! Love how abs are incorporated into it 🔥

Lindsey

EVAN

My arms haven’t been sore in a hot minute.  I was shaking during this one 💪🏽💪🏽

Deanna Knudsen

Teresa Rosalez

Great workout! Loved the supersets at the end.. it was a perfect burner to finish on!

Rachel

My arms were shaking mid-workout! Def a great routine 😮‍💨

Arexy

Lexi

Brielle

My two weakest areas: shoulders and abs. Enjoyed the workout and looking forward to building muscle back into this areas!

Alisha

I love that you incorporated core into the workout.

Alena

SHOULDERS, CHEST, AND TRI'S
 
1a. Arnold Press 3 sets | 10 reps

2a. Dumbbell Alt. Chest Press 3 sets | 8 (each) reps

SUPERSET
3a. Tricep Push Ups (or knee push ups)  3 sets | 10 reps
3b. Bicycle Crunches 3 sets | 10 (each) reps

SUPERSET
4a. .75 Lateral Raises 3 sets | 12 (each) reps
4b. Dead Bugs 3 sets | 10 (each) reps

- Start standing with a dumbbell in each hand with your palms toward your face, elbows forward off the body
- Press the dumbbells overhead rotating your wrists/arms as you press up
-  Reach full extension, palms will be facing forward (away from you) at the top
- Reversing the rotation as you lower the dumbbells to starting position

Dumbbell Arnold Press

- Begin by lying supine on a flat bench with dumbbells above your chest
- Hold one dumbbell in this top position
- Lower the opposite dumbbell to chest level 
- Press the dumbbell back up to starting position, engaging your chest
- Repeating with the opposite arm
- Working back and forth for time or reps

Dumbbell Flat Alt. Chest Press

SUPERSET
3 rounds | 10 tricep push ups (or knee push ups) into 10 (each) bicycle crunches

MODIFICATION: kneeling push ups
- From a high plank position, hands on the ground straight under your shoulders, with your gaze at the floor 
- Inhale as you slowly lower, bending your elbows to bring your chest toward the ground
- Elbows should be tucked to your side and pointing back toward your feet
- Be sure to keep your core muscles contracted
- Pause for a second in the lowered position
- Exhale as you push up from the ground to your starting position

Tricep Push Ups

- 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

SUPERSET

SUPERSET
3 rounds | 12 reps of .75 lateral raises into 10 (each) dead bugs

- From a standing position
- Keeping a slight bend at the elbow
- Raise the dumbbells laterally until you reach shoulder height 
- Lower the dumbbells to about 1/4 from the bottom (starting position)
- Completing lateral raises in this range

Dumbbell .75 Rep Lateral Raise

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

Dead bug

W1/D2 Push + Abs

Naomi

Workouts are challenging and not over complex. Easy to add to your routine or step away and jump right back in.

Pearl

LOWER WARM UP

Kelsey

This is a nice switch up
To the other upper body warm
I usually do!

Kristen

UPPER WARM UP

Daniela

Skylar

W1/D1 Heavy Leg Day

Gisele Rigo

Lynn

Feeling strong! Challenging but great! I’m finishing with clamshells as I’m at home with no cable machine!

W1/D3 Glutes

Taylor

Heather

W1/D4 Pull + Abs

super quick and effective 💪🏼💪🏼

W1/D5 optional: SWEAT CHALLENGE

Ekaterina

W2/D1 HEAVY LEG DAY

Think I need another workout view of the dumbell chest press ie. from the front or 45 degree angle to see the arm/elbow movement because I don’t think I’m doing it right 🥲 loved the workout though, as always!

Sara

Jessica

W2/D2 PUSH + ABS

Personally don’t understand those cable sumo squad, better to do classic ones with barbell

That was hard! But in a good way! I liked the frog hip thrusts (I’ve never done them before)! Did a dumbbell sumo squat instead of cable version, as I’m working out at home!

Tori

W2/D3 GLUTES

W2/D4 PULL + ABS

So mentally and physically challenging!!! I loved it!

Christina Jamieson

Audrianna

W2/D5 optional: SWEAT CHALLENGE

ELENEE

W3/D1 Heavy Leg Day

I had to add a few extra reps to really feel the shoulder burn

Molly

W3/D2 Push + Abs

W3/D3 Glutes

Day 1 of the 30 day spring challenge doneee! 💪🏼💕

Day 1 of my spring challenge done! 💪🏼💕

W3/D4 PULL + ABS

FANTASTIC, you can feel it through the exercises/sets/reps and rest that the program was built with care, perfectionism and more important a solid knowledge. Thaaank you alex for this masterpiece, I LOOOVE IT ❤️❤️

Majda

W3/D5 optional: SWEAT CHALLENGE

W4/D1 HEAVY LEG DAY

Ashlee

Kenzie

W4/D2 PUSH + ABS

Greta

W4/D3 GLUTES

Paula

W4/D4 PULL + ABS

Wasn’t as long as description said. Took us less than 15 minutes

I really liked the difficult of the sweat challenge the past few weeks… this one I felt was easier which isn’t necessarily bad but I enjoy the challenge aspect of it

Anna

Vanessa

W4/D5 optional: SWEAT CHALLENGE

W5/D1 HEAVY LEG DAY

Raiko

W5/D2 PUSH + ABS

Jackie

W5/D3 GLUTES

Loved the inverted ones!! New favorite 🔥

W5/D4 PULL + ABS

Easy buuut same say hard to do even 4 reps😂

I usually dread cardio but this was fun short and effective!!!!

W5/D5 optional: SWEAT CHALLENGE

Loooved the heat and workout 🔥🔥💪🏼💪🏼

W6/D1 HEAVY LEG DAY

Brenda

W6/D2 PUSH + ABS

Loved this program! I feel much stronger :)

W6/D3 GLUTES

My arms felt like jelly towards the end, had me wobbling during the ab superset😅

W6/D4 PULL + ABS

I almost thought I couldn’t get through this one 🥵

W1/D2 Push + Abs

Community

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