Name: Playbook - Ambry Mehr - W1/D2 Upper body
Uploaded: 2021-11-10T16:39:02.777Z
Duration: 45 min
Description: W1/D2 Upper body

Creative, not boring at all, still sweaty and strong !

Cintya

Éimhín

Shaina

Such a good workout! I usually stray from upper days, but not anymore!

Taylor

Real good!!

Those abs at the end always push me!!!!

Nicolle

Tanja

Elizabeth

Easy work out to do and feeling it in my upper body.

Sandra

Easy to follow along and challenging work.

Isabella

Maria

Holly

Focus on going heavier for each exercise. Last two repetitions should be a struggle. 

CIRCUIT 1: 3 ROUNDS 
1. Seated Shoulder Press ( 15 repetitions ) 
2. Alternating Upright Row ( 20 repetitions )
3. Lateral Raise ( 15 repetitions) 
4. 1 ab exercise each circuit 

CIRCUIT 2: 3 ROUNDS 
1. Skull Crushers ( 15 repetitions) 
2. Dumbbell Front Raise With Lateral Raise ( 20 reps ) 
3. Banded Tricep Kickbacks ( 15 repetitions each side ) 
4. 1 ab exercise each circuit 


CIRCUIT 3: 3 ROUNDS 
1. Alternating Bicep Curls ( 30 reps ) 
2. Plank Reach ( 15 reps each side ) 
3. Single Arm Row ( 15 reps each side ) 
4. 1 ab exercise each circuit 

ABS: everything for 1 minute 
1. Leg Raises
2. Straight Leg Bicycle Crunches 
3. Russian Twists

Seated Shoulder Press

Alternating Upright Row

Lateral Raises

Circuit 1

Skull Crusher

Dumbbell Front Raise with Lateral Raise

Banded Tricep Extension

Circuit 2

Alternating Bicep Curls

Plank Reach

DB single arm rows

Circuit 3

Leg Raises

Alternating Straight Leg Bicycle Crunch

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

W1/D2 Upper body

Great workout!! Enjoyable and sweaty at the same time

Love this training! Intensive but also complete in all parts! 
Natalia - Italy 🤗

Natalia

As a beginner, I would have benefited from a few spoken instructions on where to place feet/legs/where to bend/keeping back straight etc but excellent workout really. Felt the burn!

W1/D1 Lower body/legs

Salina

Quite hard but I’m always up for a good challenge! Keep up the good work, Ambry 😃😘

Leire

Mandie

W1/D3 Total body

Omg thx you for another great work out 💜💜💪

W1/D4 Glute focused

Carla

When I tell you my legs and butt are already so sore I don’t think I’ll be able to sit tomorrow…..

W2/D1 Lower body

Upper day is not my fav, but you made it different and not boring !!

I like the challenge of this one. It kicked my ass today to not do the abs at the end.

W2/D2 Upper body

W2/D3 Total body workout

It was a kick in the butt with this work out today. Worth it!

W2/D4 Glute focused leg day

It was great, went up in weights and body feels amazing 😻

Love the band work out on this one. 💜💜

W3/D1 Upper body

This was so goooood 😩 heart was racing / dripping sweat🔥🔥🔥

Erika

W3/D2 Legs

Thx you for the plans it truly helps keep me on track.

W3/D3 Total body

W3/D4 Glute & hamstring focused leg day

Thx you for making up these amazing workout.

W1/D2 Upper body

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