Name: Playbook - Alex Rice - W1/D2 Upper Body + Abs
Uploaded: 2024-03-29T18:23:03.754Z
Duration: 30 min
Description: W1/D2 Upper Body + Abs

Eileen

Taylor

Estefani

What a great, quick workout! Kept me on track, focused, and was easy to do with a busy gym. ❤️

Sarah

Kenia

Amazing!!! Second day in this program and I’m loving it

Rosella

Loved this! Moves over not done and felt so good. Thank you!

First busy and built day done! Great for when I’m low on time!

Julianne

I am loving these workouts. Effective and quick. Who says you have to kill yourself and be dripping sweat to get a solid workout in 💪🏼

Danielle

Starlight to the point. Clear on instructions and great burn! 🔥

Cheli

Casey

Great workout on a rainy day. Mood lifter

Alexa

Loved the workout! I hadn’t worked out my abs directly in a while so that finisher was 😮‍💨

Vanessa

Kristen

Heather

Samantha

Aethene

Abby

Lois

Erika

So great!🔥 heart rate is up, muscles are pumped & shaking!❤️

Heidi

Marisol

Carrie

These circuits are so challenging I love it. Also there are other exercises listed but nowhere to log them? Maybe a typo? I did them anyway 😅

Sara

Angela

Rochelle-Leah Nuqui

I was not feeling working out tonight but talked myself into it. So glad I did!

Hailie

Up and down planks never disappoint 😮‍💨👏🏼

Jenna

Added two minutes of the row machine after each ab circuit. Fun cardio addition

Grace

Anna Shallue

Phoebe

Alyssa

I noticed the first circuit had 4 exercises, but the app only logged 3 (missing was biceps). Great workout!

CeJae

Indigo

Kelly white

Killer workout! Still super sore from yesterday🥴🔥

Zhari

Shelby

Christine

Katherine

Alianna Provencal

Quick, effective workout. Love the ab circuit! It forces me to do abs and not put it off for later!👌

Victoria

Upper Body! Let's goooo

Circuit workouts mean short rest times, which means you likely won't go as heavy as you normally would. That doesn't mean that you should pick a light weight. Choose a weight that you can use with the short rest times, but that is still a challenge for you! As always, form comes first 💪🏼

Workouts will get more challenging throughout the 4 weeks, but still remain quick and effective.

Circuit 1: 3 Rounds
1a. DB Alt. Shoulder Press 6-8 (each) reps
1b. DB Seesaw Row 8-10 (each) reps
1c. DB Close Grip Chest Press 10-12 reps

Circuit 2: 3 Rounds
2a. DB Single Arm Underhand Row 6-8 (each) reps
2b. DB Skull Crushers 10-12 reps
2c. DB 21's - 21 reps

Ab Circuit: 2-3 Rounds
3a. Plank Up Downs 30 sec
3b. Bicycle Crunch 10-12 (each) reps
3c. Tabletop Crunch 10-12 reps

Circuit 1: 3 Rounds
1a. DB Alt. Shoulder Press 6-8 (each) reps
1b. DB Seesaw Row 8-10 (each) reps
1c. DB Close Grip Chest Press 10-12 reps
1d. Bicep Curl w/ ISO Hold 8-10 (each) reps

- Start in a standing position, holding two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Hold one dumbbell in this overhead position
- Lower the opposite dumbbell with control to starting position
- Press the dumbbell back up, switch arms and repeat
- Working back and forth for time or reps

Dumbbell Standing Alt. Shoulder Press

- Hinge forward at the hips until your chest is near parallel to the floor, while staying wide across the chest, letting the weights hang down toward the floor
- Make sure you’re sitting back strong in your hips, glutes, and hamstrings, rather than depending on the strength endurance of your lower back
- Keeping your elbows close to your body and your shoulders down and away from your ears, pull one dumbbell up toward your rib cage using the muscles of your upper back
- As you return that weight to the start position, simultaneously row the other upward so that they pass in midair
- Repeating back and forth for time or reps

Dumbbell Seesaw Row

- Lying on a flat bench, arms extended with a dumbbell in each hand (palms facing each other)
- Lower the dumbbells, keeping your elbows close to your sides
- Press the dumbbells back up to the starting position

Dumbbell Flat Close Grip Chest Press

Circuit #1

Circuit 2: 3 Rounds
2a. DB Single Arm Underhand Row 6-8 (each) reps
2b. DB Skull Crushers 10-12 reps
2c. DB Lateral Raise / Front Raise 8-10 (each) reps

- Start with back flat and dumbbell in one arm, palms facing forward 
- Engaging lats, pull dumbbell bending at the elbow
- Stop when tricep is parallel to your back 
- Lower slowly with control 
- Work both sides

Dumbbell Single Arm Underhand Row

- Start lying with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up, contracting your triceps

Dumbbell Skull Crushers

- Complete 7 bottom half curls
- Complete 7 top half curls
- Complete 7 full range curls
Equaling 21 total reps 💪🏻

Dumbbell 21’s

Circuit #2

Ab Circuit: 3 Rounds
3a. Plank Up Downs 30 sec
3b. Bicycle Crunch 10-12 (each) reps
3c. Tabletop Crunch 10-12 reps

- From elbow plank position
- Walk your hands up to high plank
- Reverse movement back down to the elbows 
- Switching your lead hand each rep (up, up, down, down) 
- Maintain a tight core throughout the movement

Plank Up Downs

- 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

- While keeping you back flat on the ground, bring your legs up to 90 degrees, forming a table top
- roll your shoulder off the ground, with hands behind head in a crunching motion
- Lower your shoulders back down, and repeat

Tabletop Crunch

Ab Circuit

W1/D2 Upper Body + Abs

Excited to start this program! Just finished the Spring into Strength program and loved it! Will be interesting to see how circuit training goes.

Ashley

Busy and Built 11.27.23

Melissa

Andie

Megan

W1/D1 Lower Body

Hessah

Ashley Arana

W1/D3 Lower Body

Jaia

So good!! Love having a quick yet effective workout to do, especially when I’m short on time + want a quick pump 💪🏼

W1/D4 Upper Body + Abs

Chelsea

That was a good way to get heart rate up👏

Tiffany

W2/D1 Lower Body

It was great! The workout is intense and fits my busy schedule.

Maria

Xenia

W2/D2 Upper Body + Abs

Jessica

Raiko

W2/D3 Lower Body

Great! Starting to see the increase in strength!

W2/D4 Upper Body + Abs

At first I thought this was gonna be easy but by the 2nd circuit.. ABSOLUTELY NOT!

Aurelia

W3/D1 Lower Body

Well, I needed a good upper body workout 💪 thanks!

Priscilla Quinonez

W3/D2 Upper Body + Abs

Alexah Naccarato

W3/D3 Lower Body

Kennedy

W3/D4 Upper Body + Abs

The kneel to squat was HARD. But loved how technical and tough it was, had to force yourself to slow down to do the exercise correctly which made it even harder! Got my HR going up!

W1/D2 Upper Body + Abs

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