Name: Playbook - Alex Rice - W3/D2 Push + Abs
Uploaded: 2024-03-29T18:23:03.943Z
Duration: 45 min
Description: W3/D2 Push + Abs

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

Obsessed with your workouts  🔥🔥🔥🔥

Melissa

Jessica

Was not feeling a workout today but glad I pushed through this one! Great workout

Erin Schisler

Angela

Natalee Arredondo

Love how effective these exercises are. Feeling the pump. 🤎🔥

Anayeli

PUSH + ABS

1a. Seated Shoulder Press w/ ISO Hold 4 sets | 6-8 (each) reps
2a. DB Close Grip Bench Press 3 sets | 8-10 reps

SUPERSET
3a. Lateral Raises 2 sets | 8 reps - then 1 set | DROP SET
3b. Crossbody Leg Raises 3 sets | 10 (each reps)
*** see superset details for the drop set instructions

4a. Tricep. Alt. Kickbacks 3 sets | 10-12 (each) reps
5a. Downward dog reach 3 sets | 8-10 (each) reps

- Start in a seated position, holding one dumbbell overhead and the other dumbbell at your shoulder 
- Press the dumbbell up to full arm extension
- Lower the dumbbell with control to starting position
- Complete desired reps then repeat on the opposite side

Dumbbell Seated Shoulder Press w / ISO Hold

- 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

2 sets of 8 lateral raises into 10 (each) crossbody leg raises
then 1 set of DROP SET lateral raises into 10 (each) crossbody leg raises

DROP SET INSTRUCTIONS:
Start with heavy weights and go to failure, drop the weight
and grab medium weights and go to failure, drop the weight
and grab light weights and go to failure

- From a standing position
- Keeping a slight bend at the elbow
- Raise the dumbbells laterally until you reach shoulder height 
- Lower the dumbbells to starting position with control

Dumbbell Lateral Raises

- Begin by lying on your back with legs in the air
- Roll your shoulders off the floor, and keep your lower back pressed into the ground
-Simultaneously lower one leg while reaching your opposite hand to the foot in the air
-Alternating from side to side

Crossbody Leg Raises

SUPERSET

- Holding dumbbells in each hand, hinge forward keeping a slight bend at your knee
- Arms are bent to 90 degrees, close to your sides
- Extend one arm back, engaging your tricep
- Lower back to starting position and repeat with the opposite arm

Dumbbell Bent Over Alt. Tricep Kickbacks

- Start in a plank position, hands and feet shoulder width apart
- Keeping a flat back, while engaging your core, press your hips up and back
- reach one arm back to touch the opposite foot, and return to plank position
- Alternate sides

Downward dog reach

W3/D2 Push + Abs

Angie

Debbie

Courtney

LOWER WARM UP

Monse

Sara Coop

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

Great!!! Sweating like crazy, especially with my sweat band on

Donyale

Mari

Gisele Rigo

W1/D2 Push + Abs

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

Liliana

Alana

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

Jennica

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

Hayley

W2/D4 PULL + ABS

Ally

nikki

W2/D5 optional: SWEAT CHALLENGE

Jennifer

W3/D1 Heavy Leg Day

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🔥🔥

Lindsey

W4/D2 PUSH + ABS

W4/D3 GLUTES

Rachel

W4/D4 PULL + ABS

Got my heart going … that was so rewarding 💪

Short and sweet, but the sweat was real! 🥵

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

Amanda

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!

W3/D2 Push + Abs

Community

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