Name: Playbook - Annie Openshaw - W1/D3 - UPPER BODY + ABS
Uploaded: 2023-06-22T18:30:42.942Z
Duration: 45 min
Description: W1/D3 - UPPER BODY + ABS

Natalie

Niamh Boyce

Julie

UPPER BODY:
6 exercises
Complete ALL reps and sets before moving on to the next exercise 
- 30 seconds rest between sets

1. Dumbbell upright row to press
2. Dumbbell front raise hold with lateral raise 
3. Dumbbell bent over row 
4. Dumbbell single-arm arnold press 
5. Dumbbell around the worlds
6. Dumbbell bicep curls 

ABS CIRCUIT:
3 rounds, 3 exercises
- 30 secs on each exercise
- no rest between exercises 
- 1 min rest between rounds

- Hold both dumbbells in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the dumbbells towards your chin
- Keeping them close to the body
- Pause at the top, elbows no higher than the shoulders 
- Bring your elbows under the dumbbells and press the dumbbells overhead
- Reverse the movement back down to starting position with control

Dumbbell upright row to press

- Hold one dumbbell straight forward off the shoulder
- Raise the opposite dumbbell laterally up to shoulder height
- Lower the dumbbell with control
- Complete desired reps then repeat on the opposite side

10 reps each arm

Dumbbell front raise hold with lateral raise

- Hinge at the hips to lean forward, knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your back as you pull up 
- Lower the dumbbells in a controlled motion

Dumbbell bent over row

- Extend one arm out to your side
- With the opposite arm, hold a dumbbell at chest level with palm facing your body
- Press the dumbbell up while rotating palm to face forward
- Lower the dumbbell rotating back to starting position
- Complete desired reps then repeat on the opposite side

12 reps each arm

Dumbbell single arm arnold press

- Stand holding a dumbbell in each hand, palms facing away from your body
- Bring the dumbbells outward and upward to overhead
- Reverse the movement back down to starting position

Dumbbell around the worlds

- Hold a dumbbell in each hand, palms facing away from your body
- Curl the dumbbells up toward your shoulders, engaging your biceps
- Lower the dumbbells with control

Dumbbell bicep curls

3 rounds, 3 exercises
- 30 secs on each exercise
- No rest between exercises 
- 1 min rest between rounds

1. Walkouts 
2. Toe taps
3. Toe reach crunches

- Start standing with your feet about hip width apart
- Squat down so that you can place your hands on the ground
- Walk your hands forward until your body is in a high plank
- Walk your hands back in toward your feet and return to standing

Walkouts

- Raise your hips off the ground into a crab crawl position
- Alternately lift one foot and the opposite hand, tapping your toes
- Repeating back and forth for time or reps

Toe taps

- Begin lying with arms and legs straight up
- Roll your shoulders off the ground and reach your fingers to your toes
- Roll back down and repeat

Toe reach crunches

Abs Circuit

W1/D3 - UPPER BODY + ABS

Sadi

Erika Lausin

I started again! From the beginning! So happy I did, nothing beats the feeling of completing a workout! Thank you so much Annie!💗

W1/D1 - FULL BODY + LISS CARDIO

my soul left my body during the bulgarians. so good 🔥 🔥 🔥 ily annie 💖

Found it challenging for sure, but so happy when finished!! Nothing beats that feeling🫶🏻✨

W1/D2 - LOWER BODY

Feel so amazing after completing this💖 thank you so so much Annie🥰

I have been following Annie since 2020 and not only does she offer amazing work outs, guides, nutrition support and recipes but she also does all this with a huge focus on mental health and caring for your WHOLE self. Finishing up week one and loving it!

W1/D4 - LOWER & UPPER

So needed the outdoor walk, loving the different activities

W1/D5 - CARDIO

Amazing workout 🤍✨ so motivating, thank you so much Annie 💗🥰

This workout was so helpful for my mental health today. Much needed. Love the differences in exercises that are offered!

W2/D1 - FULL BODY + LISS CARDIO

Always find leg day the hardest but feel so good after completing it!!✨

W2/D2 - LOWER BODY

I just started working out and that was perfect and hard! :)

Paige

W2/D3 - UPPER BODY + ABS

loving this workouts and feeling really great! 😍

Daniela

Found this tough but feel so good now after finishing it ✨

W2/D4 - LOWER & UPPER

Continue to enjoy the option to move our bodies in ways that can serve us!

W1/D3 - UPPER BODY + ABS

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