Name: Playbook - Alex Rice - W1/D2 Push + Abs
Uploaded: 2024-03-29T18:23:03.835Z
Duration: 45 min
Description: W1/D2 Push + Abs

Mari

Gisele Rigo

Monse

Alana

Sara Coop

Jennica

Ashley

Angela

Amanda

Rachel

Debbie

Lindsey

Michelle

It’s a low effort but high effective workout. Will wake up sore tomorrow!

Sherrell

Melissa

Shae

Hailie

Desiree

Good one today. Felt like a good combo of Abs and arms.

Stephanie Decker

Erin Schisler

Katherine

Stephanie

Maria

Claire

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

Angie

Courtney

LOWER WARM UP

love this warm up! I’m new to this and it was so easy to follow and to complete

Jazmin Cardoza

UPPER WARM UP

Zhari

W1/D1 Heavy Leg Day

Sooooo good!! Love how they aren’t complicated workouts and straight to the point!🥵🥵🥶

Liliana

W1/D3 Glutes

Mikayla

Hilda

W1/D4 Pull + Abs

Selina Rivera

Great quick sweat! Paired it with a mile warm up walk 🤘🏻

Kacie

W1/D5 optional: SWEAT CHALLENGE

Perfect workout.  On my second week.  Just enough time for me before work

kristin

Antonette

W2/D1 HEAVY LEG DAY

The skull crushers were so difficult for me! Definitely something I need to work on.

Ashlee Caldwell

Perfect for me,  I have about 30-45 mins in morning to workout n this end summer challenge has been perfect to get me back on track! I signed up for the elevate but workouts are to long for what I have time for so doing this one instead

W2/D2 PUSH + ABS

Emily Everett

Arisa

Barely made it through that super set!!! Kicked my butt

Alea

W2/D3 GLUTES

Jessica

Hayley

W2/D4 PULL + ABS

Ally

nikki

W2/D5 optional: SWEAT CHALLENGE

Jennifer

W3/D1 Heavy Leg Day

First workout after a week off- this was the perfect challenge

Obsessed with your workouts  🔥🔥🔥🔥

W3/D2 Push + Abs

W3/D3 Glutes

Marissa Montilva

Sarah Zabawa

W3/D4 PULL + ABS

Taylor Martin

W3/D5 optional: SWEAT CHALLENGE

Liani

W4/D1 HEAVY LEG DAY

I think I’m starting to like the dumbbell only workouts better than the gym program! Arms are on fire after this one🔥🔥

W4/D2 PUSH + ABS

W4/D3 GLUTES

W4/D4 PULL + ABS

Got my heart going … that was so rewarding 💪

Short and sweet, but the sweat was real! 🥵

Natalee Arredondo

W4/D5 optional: SWEAT CHALLENGE

Oh my gosh my quads on this workout🥵 love leg day

W5/D1 HEAVY LEG DAY

Two point planks might be the hardest thing I’ve ever done

W5/D2 PUSH + ABS

Perfect Sunday workout. Let’s feeling strong AF !

Killer glute day!!! Exactly what I needed!

W5/D3 GLUTES

Arms are noodles and abs are sore. Very satisfying workout

W5/D4 PULL + ABS

W5/D5 optional: SWEAT CHALLENGE

My legs are feeling it after this one 🥵👏🏼

McKenzie

W6/D1 HEAVY LEG DAY

My shoulders were burning after this one!

W6/D2 PUSH + ABS

Erika

W6/D3 GLUTES

W6/D4 PULL + ABS

Tuscani

Took me about an hour but wow this was a hard one but it felt good! Love the sweat challenges!

W1/D2 Push + Abs

Community

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