Name: Playbook - Annie Openshaw - W4/D3 - UPPER BODY + ABS
Uploaded: 2023-06-22T18:30:43.033Z
Duration: 45 min
Description: W4/D3 - UPPER BODY + ABS

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

1. Reverse plank with leg lift 
2. Dumbbell shoulder press 
3. Dumbbell crossbody raise 
4. Dumbbell overhead tricep extension 
5. Dumbbell hammer curl to press 
6. Push-ups 

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

- Start in a reverse plank position, maintaining a tight and engaged core throughout the movement
- Raise one leg up off the floor
- Lower your leg and repeat with the opposite leg

8 reps each leg

Reverse plank leg lift

- Seated with your back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Hold the dumbbells in front of you with palms facing toward you 
- Keep a slight bend at the elbow
- Raise one dumbbell forward and up across the front of your body, stopping forward off the opposite shoulder
- Lower the dumbbell with control and repeat with the opposite arm

Dumbbell crossbody front raises

- Hold a single dumbbell overhead 
 Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms, engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

- 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

- Start with your hands just outside the shoulders, on your toes or knees
- Bend at the elbows, lowering your chest toward the floor
- Keep your core tight throughout the movement 
- Extend your arms, engaging your chest as you push yourself up to starting position

Push-ups (toes or knees)

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

1. Crossbody mountain climbers 
2. Reach through crunches 
3. Russian twists

- Start in a high plank position 
- Drive your knees towards your opposite elbow one at a time back and forth 
- Increase speed as you feel comfortable

Crossbody mountain climbers

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Reaching both hands between your knees
- Contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the floor throughout the movement

Reach through crunches

- 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, reaching your hands toward the floor on each side

Bodyweight russian twists

Abs Circuit

W4/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!💗

Niamh Boyce

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🫶🏻✨

Julie

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!

W4/D3 - UPPER BODY + ABS

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