Name: Playbook - Ambry Mehr - W2/D2 Upper body
Uploaded: 2021-11-10T16:39:02.797Z
Duration: 45 min
Description: W2/D2 Upper body

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

Cintya

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

Elizabeth

Salina

Amazing workout! My arms are so sore 🏋️‍♀️😂

Leire

Nicolle

Was confused by the 12 hold a total of 12 in 30 seconds or a minute? Was not sure? Overall amazing and challenging myself more with these work outs. Thx you!

CIRCUIT 1: 4 ROUNDS 
- Around The World With Press (  15, 12, 10, 8 reps ) 
- Banded Tricep Extension  ( 20 reps ) ( can do with a dumbbell also ) 
- Single Arm Row ( 15 reps each side )
- 1 ab movement each round 

CIRCUIT 2: 4 ROUNDS 
- Seated Shoulder Press ( 15, 12, 10, 8 reps ) 
- Dumbbell Shoulder Rotations Out & Up ( 20 repetitions )
- Plank Hold ( 12 each side )
- 1 ab movement each round 

CIRCUIT 3:
- Lateral Raise ( 15, 12, 10, 8 repetitions )
- Alternating Front Raise ( 15, 12, 10, 8 repetitions )
- Banded Close Stance Squats ( 30 each side ) 
- 1 ab movement each round 

BURNOUT: 30, 20, 10 reps 3  rounds ! 
- Alternating Upright Row (30, 20, 10 repetitions ) 
- Dumbbell Bent Over Fly ( 30, 20, 10 repetitions) 

ABS: Between each circuit
- Reverse Crunches To Hip Raise ( 30 repetitions ) 
- Oblique Twist ( 1 min ) 
- Side Oblique Dip ( 15 each side ) can be done with feet elevated on box or can be done without a bench 
- Plank Crossovers ( 1 min )

Around The World With Press

Banded Tricep Extension

Single Arm Row

Circuit 1

Seated Shoulder Press

Dumbbell Shoulder Rotations Out & Up

Plank hold

Circuit 2

Lateral Raises

Alternating Front Raises

Banded Close Stance Squat

Alternating Upright Row

Dumbbell Bent Over Fly

Circuit 3

Reverse Crunch To Hip Raise

Tips For Move:
- Core engaged 
- Place your elbow in line with your shoulder 
- Dip down and up with your side body squeezing your oblique at the top

Side Oblique Dip

Plank crossovers

W2/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!

Éimhín

W1/D1 Lower body/legs

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

Shaina

W1/D2 Upper body

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

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/D2 Upper body

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