Name: Playbook - Annie Openshaw - W3/D3 - UPPER BODY + ABS
Uploaded: 2023-06-22T18:30:43.007Z
Duration: 45 min
Description: W3/D3 - UPPER BODY + ABS

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 arnold press 
2. Dumbbell front raise hold + lateral raise 
3. Dumbbell around the worlds 
4. Bodyweight renegade row 
5. Dumbbell hammer curl to press 
6. Dumbbell upright row 

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

- From a seated position, hold dumbbells at chest level with palms facing your body
- Press the dumbbells up while rotating palms to face forward
- Lower the dumbbells rotating back to starting position

Dumbbell seated arnold 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

12 reps each arm

Dumbbell front raise hold with lateral raise

- 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

- Start in a high plank position
- Row one arm up, engaging your back
- Keep your hips and shoulders squared to the floor as much as possible
- Lower your arm and repeat on the opposite side
- Working back and forth for time or reps

Bodyweight renegade row

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up, engaging your biceps as you curl
- Press the dumbbells overhead
- Reverse the movement all the way back down to starting position with control

Dumbbell hammer curl to press

- Standing with your feet staggered and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

Dumbbell upright row

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

1. Boxer sit-ups 
2. Jumping jacks 
3. Jumping oblique twists

- Begin lying with fists tucked forward of your chest
- Sit up and jab each arm
- Lower back down with control

Boxer sit-up

- Start by standing with your feet together 
- In one motion, jump your feet out to the side and raise your arms above your head 
- Immediately reverse the motion by jumping back to the starting position 
- Increase speed as you feel comfortable

Jumping jacks

- Hop, twisting your hips and feet from side to side
- Keeping your core engaged throughout the movement

Jumping oblique twists

Abs Circuit

W3/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

Natalie

W1/D3 - UPPER BODY + ABS

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!

W3/D3 - UPPER BODY + ABS

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