Name: Playbook - Brynley Joyner - W1/D2 Upper Body💪🏽
Uploaded: 2024-03-01T12:58:25.053Z
Duration: 55 min
Description: W1/D2 Upper Body💪🏽

couldn't finish the whole workout but it is my second day using the app

Nina

I love the way your workouts are broken up & not just the same thing over & over

Lisa

Wow great!! Plus 20 minutes hiking 💪🏼💪🏼💪🏼💪🏼💪🏼

Amazing!! Barely got through the last upper body and core section🥵

Brenna

i just felt like i was to tired to do the accessory moves (pushups and updowns) by the time i got to the end of all the lifts

Paydin Smith

Elaine

Katlin 

Annie Holsomback

camryn

I loved this! I enjoyed the variation of single focus exercise, to some supersets, then to a circuit!

Myka

This was an arm BURNER!! I couldn’t even do the arm workouts in the last circuit because my arms were so dead 😵

Grace

killer workout!!!! the best burn in a lonnnnggg time

Josie

Daisy

I challenged myself with heavier DB and my arms are jelly now 🫢🥲

Sindia

Lauren

Alexandra

My upper body was toast by the time I got to the last arms & abs circuit on the mat - omg 🔥💪🏽

Caitlin

Killer! Loving these September workouts. Keeps me wanting to come back. 🔥🔥🔥🔥

Samantha

Such a good burn! My arms feel like noodles 🙌🏼

Hannah

My arms barely made it through that last ab and arm burner!!!

Maddie

Anais du Preez

We’re working upper body today!!

if there is a machine, or piece of equipment you don’t have, feel free to modify and use dumbbells, or go to one of the home programs and pull a workout from there!❤️‍🔥

- With your back supported, hold the handles with your elbows bent to 90 degrees
- Press your arms up to full arm extension
- Lower with control to the starting position

machine shoulder press

- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension but without locking out the elbow
- Pause briefly at full contraction then return to starting position

machine chest press

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

tricep pushdown

I know this is upper body Day, but we are going to maximize our work by using the rest. In between sets of the triset pushed down to perform bodyweight squats, do 15 as fast as you can!

Bodyweight squats for speed

Superset 1

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

- Tip forward at the hips and hold dumbbells in each hand arms bent to 90 degrees
- Extend your arms back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Dumbbell tricep extensions

Superset 2

-perform a push-up, then tap each shoulder, that is one rep!

** To modify, do these on your knees!

Push-up to shoulder tap

-support your lower back by keeping your hands underneath your bum on the floor, and drive your toes straight up into a candlestick position!

Candlestick crunches

- From elbow plank position
- Walk your hands up to high plank
- Reverse movement back down to the elbows 
- Switching your lead hand each rep (up, up, down, down) 
- Maintain a tight core throughout the movement

(make sure you switch your leading hand each time, 10 per side, 20 total!)

Plank walk - up & down

-set up and twist one elbow to the opposite knee, alternating!

10 per side, 20 total!

Alternating side sit-ups

Abs & arms circuit

W1/D2 Upper Body💪🏽

So excited to challenge myself not only physically, but mentally too!!

Abby

You’re such an inspiration. Signed up today and super excited. Big love from Australia 💛 x

Was super nice! You’re such an incredible person! Super excited about the workouts!

Maria Carolina

#1 START HERE!

Missed week 1 but never too late to start!
1. Keep a consistent bedtime/wake up routine
2. Complete September challenge (minus week 1)
3. Add structure to my day/week by planning and sticking to my schedule

Goals for September ⚡️ 
*Finish the Workout Program 
*10 Steps a day 
*1 walk per day 
* 1 gallon of water a day 
* Take my greens everyday

💖💖💖

Becca Buchholz

Can’t wait for sept!!!
Goals include signing up for a 10k and reading through the 4 Gospels <3

Paige

End of the Month Goals🧠

super revealing, such simple but in depth topics all at once! felt like I was able to reconnect with myself and go back to basics 🤍

W1/D2 Upper Body💪🏽

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