Name: Playbook - Ambry Mehr - W3/D1 Upper body
Uploaded: 2021-11-10T16:39:02.812Z
Duration: 45 min
Description: W3/D1 Upper body

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

Nicolle

Love the band work out on this one. 💜💜

Elizabeth

CIRCUIT 1: 3 ROUNDS 
- Banded Lat Pull Down ( 15 repetitions ) 
- Banded Tricep Extension ( 15 repetitions ) 
- Banded Oblique Twist ( 15 repetitions) 
- Banded Single Arm Press ( 15 repetitions) 

CIRCUIT 2: 3 ROUNDS 
- Dumbbell Bent Over Flys ( 15 repetitions) 
- Around the World With Press ( 15 repetitions) 
- Lateral Raise ( 15 repetitions) 
- Ab movement 

CIRCUIT 3: 3 ROUNDS 
- Dumbbell Bent Over Fly ( 15 reps ) 
- Single Arm Row ( 15 each side ) 
- Hammer Curls ( 15 repetitions) 
- Ab movement 

BURNOUT: 30, 20 , 10 repetitions each round 3 ROUNDS 
- Alternating Bicep Curl with Static Hold for 30 seconds 
- Alternating Front Raise 
- Skull Crushers 

AB MOVES:
- Ab In & Out ( 20 repetitions) 
- Leg Raises ( 20 repetitions) 
- Plank Crossovers ( 1 minute) 
- Side Crunch ( 20 repetitions each side )

Banded Lat Pulldown

Banded Tricep Extension

Banded Oblique Twist

Banded Single Arm Press

Circuit 1

Dumbbell Bent Over Fly

Around The World With Press

Lateral Raises

Circuit 2

Single Arm Row

Hammer Curls

Alternating Bicep Curl with Static Hold

Alternating Front Raises

Skull Crusher

Circuit 3

Ab In & Out

Leg Raises

Plank crossovers

Side Crunch

AB Moves

W3/D1 Upper body

Great workout!! Enjoyable and sweaty at the same time

Cintya

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

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.

W3/D1 Upper body

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