Name: Playbook - Brittan Pack - W1/D2 Upper Strength + cardio
Uploaded: 2023-12-26T19:39:40.443Z
Duration: 30 min
Description: W1/D2 Upper Strength + cardio

Nice upper body workout. I did the three rounds of each set and I could feel the burn in my arms and lats!

Jess

For a 30 min workout do 2 rounds per circuit. Do 3 rounds if you have the time (about 40 min) and want the extra push!

- Begin with feet shoulder width apart
- Bend at the waist and walk hands out to a push up position
- Lower body down
- Press through your arms to rise back up
- Walk hands back towards your legs and stand up

Walk out + push up

- In a neutral stance, raise your arms out to the side
- Do not go higher than your shoulders
- Lower with control, do not drop

Lateral Shoulder Raise

W1/D2 upper circuit 1

- Standing with your feet shoulder width apart 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

- Hinge at the hips and come down to a runners lunge
- Pull the dumbbell up engaging your lats 
- Keep your core tight focus on a slow controlled movement
*perform reps on each side

Lat row (single arm)

W1/D2 upper circuit 2

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side

High plank shoulder taps

- Laying on your back, with a firm grip hold one weight with both hands above your chest
- slowly lower the weight with control above your head
- pull through your lats to raise back above your chest
- keep core tight and back pressed to the ground/don’t arch your back

Laying Lat pull over

W1/D2 upper circuit 3

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended
- Alternate arms

Dumbbell bicep curls alternating

- Begin in a crab/table top position
- Bend elbows to lower your body without lowering your booty
- Press into your hands to rise back up

Tricep Dip

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

Plank jacks

W1/D2 upper circuit 4

Your choice! Go for a walk, hike, bike ride, running/jogging, swimming, group fitness class, etc.

Cardio

W1/D2 Upper Strength + cardio

Such a good whole body workout! Challenging but doable.

Easy to learn moves but kicked your butt! I love brittans workouts! 👏👏 totally recommend following her and working out with her to anyone!

Marné

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W2/D2 upper strength + cardio

Ooh this was a good full body workout.  Got my muscles burning and my heart pumping.

W1/D2 Upper Strength + cardio

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