Name: Playbook - Best Fitness - W4/D3: Upper Body & Core Strength
Uploaded: 2021-01-18T11:48:45.969Z
Duration: 45 min
Description: W4/D3: Upper Body & Core Strength

If you don’t have a band, try a stretchy pair of leggings or a Bungee Cord

Band Pull-Apart (horizontal)

Diagonal Band Pull-Aparts

Around the World Shoulder Mobility

Prep-work/Mobility

Pretend you’re playing “peek-a-boo” to open up your shoulders before you press the weight overhead

Standing Arnold Press

Add band tension for extra punishment.
6 each side.

6 Sec Eccentric Row

Pause Pushups (2-3 sec)

Superset 1

Use a pillow if you don’t have a foam pad or a soft ball/stability ball will suffice. Perform 10 tempo reps with a 2 sec squeeze and 3 second negative, then finish off with 10 regular reps. Be sure to hold the stretch each rep.

Ab Pad Tempo Crunches

If you do not have access to bands or bungee cords, opt for 5-10pb weighted objects and do a bent over Reverse Y/T Fly variation.

(Banded) T-Fly/Y-Fly Complex

Superset 2

Hold your core tight during this exercise.

Chest Fly while in Deadbug Position

Superman Iso-Hold with Banded Pulldown

Superset 3

Set timer for 5 minutes; perform 25 sec of each exercise without stopping. Good Luck.

Scissor Kicks

Toe Touches

Ankle Biters

7 Minute Ab Shredder

W4/D3: Upper Body & Core Strength

Miriam Garcia

Lisa

A couple more exercises (2-3) would make this perfect.

Rosita

W1/D1: Lower Body and Core Strength

Have a pause button on the individual exercises plus good if could cast to tv

Mary

Kelly Harvey

W1/D2: Lower Body Mobility & HIIT

Rowdy

Great ab workout. Only complaint is Arnold presses are hard to do without dumbbells. Luckily I had 2 one gallon water jugs I could use!

Kaitlyn

Show the exercise with the alternative  if you don’t have bands

Marybeth

W1/D3: Upper Body & Core Strength

No warm up or easy movements to start with

Marisa

Linda simons

Darlene DiCredico Bourgeois

W1/D4: ‘Get Up & HIIT It’ Strength & Conditioning

One day, that 5-minute plank will be easy

Melissa Myers

Anne Monahan

Suzanne

W2/D1: Lower Body and Core Strength

Great workout! Those wall sits were killer!

Rosalynn Smith

W2/D2: Lower Body Mobility & HIIT

W2/D3: Upper Body & Core Strength

W2/D4: ‘Get Up & HIIT It’ Strength & Conditioning

W3/D1: Lower Body and Core Strength

W3/D2: Lower Body Mobility & HIIT

Ricardo Maza

W3/D3: Upper Body & Core Strength

W3/D4: ‘Get Up & HIIT It’ Strength & Conditioning

Marie Benoit

So thankful to have this program.   I knew the exercises before (worked with trainer at BF for seven months with great success) but when I try to put together a “workout” I would get overwhelmed with what to do.  And having a plan going into a workout is vital. So I appreciate this program and what you do so that I was able to keep going thru this covid time. Also I loved your instagram live yesterday.  Another very important and great thing you and Best Fitness has done.  Thanks!

W4/D3: Upper Body & Core Strength

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