Name: Playbook - Alexandra Yaeger - UPPER BODY + ABS
Uploaded: 2024-03-15T21:45:10.234Z
Duration: 60 min
Description: UPPER BODY + ABS

Jennifer

- While standing straight, hold a plate in both hands at the 3 and 9 o'clock positions. Your palms should be facing each other and your arms should be extended with a slight bend at the elbows and the plate should be down near your waist in front of you. This will be your starting position.
- Slowly raise the plate, pressing like a shoulder press but slightly in front of you. Your torso should remain stationary throughout the movement.
- Lower the weight and circle the plate around your head (to the left, then to the right, alternating)
- Repeat for the recommended amount of repetitions.

Plate Around The Worlds

- Start with a bench or chair behind you, hands gripping the edge.
- Slowly lower yourself down until your elbows make a capital "L" then press the bench/chair away to return to the starting position.
- Knees can be bent, or straight

Tricep Dips

Circuit

Use the bench for the dumbbell pull over at the gym!

Dumbbell Pull Over

- Hinge and keep your feet shoulder-width apart
- One hand on the bench, and hold the dumbell with the other hand, this is your starting position
- Keep your hips, core, and spine tight
- Squeeze and pull the dumbell with your shoulder blade, then alternate

Single Arm Dumbbell Row

- Holding a TRX strap in each hand, with your palms facing inwards, towards one another. Lean back and maintain tension through the strap. The more parallel to the floor you are, the more difficult the movement will be. 
- Pull your body toward the handles, bringing your elbows in close to your body.
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

Inverted Row-Narrow

- Stand tall, abs engaged, with a dumbbell in each hand.
- Keeping your elbows soft, reach one arm out to your side while the other is raising in front, until they are at shoulder height.
- Slowly lower the dumbbells down to your sides.
-Alternate back and fourth between, side and front rasies

Lateral + Front Raise Combo

Tricep+ Sit-Up Press Combo

ATW + DB Punches

High Plank + Row Push-Up

Front Raise to Reverse Fly

Complete each move for 20 seconds, then rest for 20 seconds. Moving through the exercises one at a time in sequence for 5 minutes! 

Eg: 
Exercise 1- 20 seconds
Rest- 20 seconds 
Exercise 2- 20 seconds 
Rest- 20 seconds 
Exercise 3- 20 seconds 
Rest- 20 seconds
Etc… for the entire 5 minutes!💦🔥

ATW Crunch

Elevated Leg Drops

Constant Tension Heel Taps

Alt. Stability Plank

Ab Circuit

UPPER BODY + ABS

First day back to working out and I’m so glad I did it!

Alexis

Hardest upper body workout ever!!! Loved it

Brielle

Valentina Loiero

SHOULDER FOCUSED DB

I loooveddd this so much!! Only thing, on the exercises that were one sided, were we supposed to do the total reps on each side or all together? Thank you💕

Ingrid

FULL UPPER DB ONLY

Todays workout was awesome! I can’t wait for the next 4 weeks🙃 do you have any modifications for the cable tower?!

Alex

SHOULDERS + TRICEPS GYM

jennie

Juanita Loftis

Back is challenging because I have a fused wrist. I was able to workout with a fused wrist and feel the burn.

Laura

BACK ATTACK GYM

SHOULDERS HOME/DB ONLY

Mandy

Abbie

BACK DAY ➡️ GYM

Arms are on FIREEE felt great though! First time back at the gym after a week or two. This was a great start

Bari

Noelle

UPPER BODY CRUSH

Tina

Shannon

Lindie

FULL UPPER BODY

It’s so nice having a set workout to do every time I go to the gym! That’s one thing that always kept me away was not knowing what to do once I got to the gym! Thank you so much! 💪🏼

Jessica Roberts

Fransainzfran@gmail.com

Love this!!! Bring on the next 30 days xx

UPPER BODY + ABS

Community

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