Name: Playbook - Alex Rice - W1/D4 Upper Body + Abs
Uploaded: 2024-03-29T18:23:03.777Z
Duration: 30 min
Description: W1/D4 Upper Body + Abs

Cheli

Jaia

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

Samantha

I hate doing upper body, and let me tell you. This was a great workout for me to do at 4 am. I definitely enjoyed it!

Priscilla Quinonez

Rebecca

Killer workout!🔥 I love the ab finishers❤️!

Heidi

Anna Shallue

Absolutely underestimated how tough the ab circuit would be ☠️

Shelby

Jenna

really underestimated this one 😮‍💨

Alianna Provencal

Angela

Ashley

Madyson

Christine

Phoebe

Wow. Killer workout. Great way to end the week!

Victoria

Alyssa

Zhari

Upper Body! You're stronger than you think!

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. Push Ups 10-12 reps
1b. DB Close Grip Row 8-10 reps
1c. DB Wide Grip Bicep Curl 10-12 reps

Circuit #2: 3 Rounds
2a. DB Thrusters 10-12 reps
2b. DB Bench Dips 15-20 reps
2c. Side Plank Rear Delt Fly 8-10 (each)

Ab Circuit: 3 Rounds
1a. Rocking Elbow Plank (forward/back) 30 sec
1b. Crossbody Toe Touch 10-12 (each)
1c. Toe Touches 10-12 reps

Circuit #1: 3 Rounds
1a. Push Ups 10-12 reps
1b. DB Close Grip Row 8-10 reps
1c. DB Wide Grip Bicep Curl 10-12 reps

- 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 Ups

- Hinge at the hips to lean forward, knees should be slightly bent
- Hold the dumbbells squeezed together
- Pull the dumbbells up toward your torso, keeping your elbows close to your body
- Engage your back as you row the dumbbells up 
- Lower the dumbbells with control

Dumbbell Close Grip Row

- Begin with a dumbbell in both hands and elbows close to your body
- Curl the dumbbells wide, out and up toward your shoulders
- Slowly lower down until arms are extended

Dumbbell Wide Grip Bicep Curl

Circuit #1

Circuit #2: 3 Rounds
2a. DB Thrusters 10-12 reps
2b. DB Bench Dips 15-20 reps
2c. Side Plank Rear Delt Fly 8-10 (each)

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell Thrusters

*weight optional*

- 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

- Start in a side plank position
- With a dumbbell in hand, extend your arm above you
- Keeping a slight bend in your elbow, lower your arm down till it’s out in front of your
- Raise your arm back up till it’s extended above you
* Work both sides

Elbow Side Plank Rear Delt Fly

Circuit #2

Ab Circuit: 3 Rounds
1a. Rocking Elbow Plank (forward/back) 30 sec
1b. Crossbody Toe Touch 10-12 (each)
1c. Toe Touches 10-12 reps

- Start with an elbow plank position 
- Push your body forward keeping your core engaged
- Push your body back into starting position and repeat sequence

Elbow plank rock (forward to back)

- Begin by lying on your back, holding your legs extended up
- Engage your core, roll your shoulders off the ground, and reach for your foot with opposite hand
- Repeat on other side

Crossbody Toe Touches

- Holding your legs extended up
- engage your core, lift your shoulders off the ground and reach towards your toes with both hands

Lying Toe Touches

Ab Circuit

W1/D4 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.

Busy and Built 11.27.23

Melissa

Andie

Megan

W1/D1 Lower Body

Eileen

Taylor

Estefani

W1/D2 Upper Body + Abs

Hessah

Ashley Arana

W1/D3 Lower Body

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!

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/D4 Upper Body + Abs

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