Name: Playbook - Brynley Joyner - W1/D5 Upper body
Uploaded: 2024-03-01T12:58:25.141Z
Duration: 55 min
Description: W1/D5 Upper body

Never everrrrr dissapointed after conquering one of your workouts 💙

camryn

Alexandra

Abigail

channelle

Elena

A M A Z M I N G !!!!!!!🤩🤩💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼

Faith

Kalli

Did the max weight I can handle on this one, felt so good! ❤️

Liza

teagan

Emily

Awesome finisher! Arms will be jell-O tomorrow!

Hannah

Katlin 

Hedvig

Great upper day! Did this on day 4 cuz my legs are still sooo sore. Hope my upper is just as sore

Anais du Preez

Morgan

Daniela

Don’t think I will be able to lift my arms tomorrow!! Killer but so good

Annie Holsomback

Did this today instead of lower body because my lower body was insanely sore from yesterdays full body & OMG IT WAS A KILLER 🥵🔥

Brooke

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull (one arm at a time) up keeping your elbows close to your body
-then pull both at the same time
(3 motions= 1 rep)
- Engage your lats as you pull up

bent over row (single to double)

- Start with your arms extended above your shoulders and a dumbbell in each hand (OR how I am with 1 dumbbell!)
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

- Holding a dumbbell in each hand 
- Curl one dumbbell up and across the front of your body toward the opposite shoulder 
- Lower with control then repeat on the opposite side

12 per side

Dumbbell across body curls

- 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

Back, Bi’s and Tri’s Circuit

- 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

- Lying on the bench or floor with knees bent 
- Lower weights to your chest 
- Press dumbbells back up over your chest

Dumbbell chest press

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
-come back down & then do each arm, singular!

3 motions = 1 rep

Dumbbell front raise (double to single)

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

***modification: do them on your knees!

Push-ups

Shoulders, Chest & Abs Circuit

For this finisher, if you don’t have an assault bike, you can use any high-intensity cardio equipment, or even do sprints outside!

I want you to go high intensity for 60 seconds each round!

Assault bike (or any cardio!)

- Begin by lying supine with arms extended straight up
- Sit up while keeping DB overhead

Dumbbell overhead sit up

- 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

(Alternate which side you come up on first, it should be 10 per side!)

Plank walk - up & down

Abs & Cardio finisher

W1/D5 Upper body

Carey

I know august is almost over but I’m sooo stoked to join this fitness program!!

Ella

Kyndal Raimey

#1 START HERE!

I lost my dad unexpectedly in April and these positive affirmations have been the best thing for me while walking through this new grief journey 🫶🏼

Allison

Absolutely loved the serenity of these journaling prompts! So excited for the next few weeks

Destiny Boring

iv always tried to journal and do positive affirmations before and never knew how to. i’m so happy that i signed up and have you to guide and teach me. iv always looked up to you and excited to start applying this in my daily routine 
thanks girl! <3

Amber

Morning Mindset 📖⚡️ (wk. 1)

My physical goals are to tone my abs and to be able to do 10 push ups without having to use my knees. 
My mental goals are to read 2 books this month and to prioritize morning affirmations. 
My financial goal is to save money by grocery shopping intuitively and not spending money on eating out.

Isabel

To be consistent with my workouts and be exited about them again. Watch my snacking and focus on eating Whole Foods. Stop staying up late and start getting up earlier.

physical: get outside and move my body 
Mental/emotional: spend time with family before I go back to school 🥰
Financial: 50$ budget a week

Cat 💓

End of the Month Goals✨

only made it through 3 rounds each triset but ❤️‍🔥❤️‍🔥

Sierra

Leticia

W1/D1: Full body / dumbbell

Love this workout!!! Definitely felt a good burn 🔥

Chloe

WOW THIS IS A WORKOUT. I’m so proud of myself! It took me almost 2 hours and I didn’t even do the leg presses. I feel AMAZING!! You can do this!!!

Olivia Samilian

Alejandra

W1/D2 Glutes & Hammies!!

Paulina

Gabi

W1/D3 TRY A NEW CLASS!

I did a bootcamp class, 60 minutes. It was hot!!🤩💪🏼

Great sweat for me as I hiked the ski hill in my town!

Carleigh

W1/D4 Active rest day

Caroline

Lying on the floor motionless after this one…. KILLERRRRR🔥🔥🔥🔥

schuitemans

Was super intense!!!!❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥 thank you

W1/D6 Full Body🔥

W1/D7 Rest Day🌞

I can’t wait to look back on these journal entry’s. I think the positive affirmations are helping. I realize now that I need to write some of the same ones almost every day and that’s ok.

Morning Mindset 📖⚡️ (wk. 2)

Jordan

Did a shortened version of this but still 🥵

Hollie

Madeline

W2/D1 Full Body ⚡️

Averi

W2/D2 Glutes & Legs!!🍑

Was great 💪🏼 I did kickboxing and I like it, and right away a yoga class 🧡

Did some really refreshing yoga after a 12 hour shift!! Felt so good!

W2/D3 TRY A NEW CLASS!

I did incline cardio at the gym! Was amazing!! My legs are dead ❤️‍🔥😍😘

W2/D4 Active rest day

Samantha Maestro

W2/D5 Full body- anterior chain (front of body!)

Sydney

W2/D6 Upper body⚡️

Great day going to church and then playing golf!

W2/D7 Rest Day🌞

Morning Mindset 📖⚡️ (wk. 3)

Maite

Stevie

Killer ❤️‍🔥❤️‍🔥❤️‍🔥💪🏼

W3/D1 Full body

ally

W3/D2 Glutes 🍑😍

Tried a 30 minute yoga power video today 😁

W3/D3 TRY A NEW CLASS!

Sindia

W3/D4 Active rest day

Madie

❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥

W3/D5 Back, Bi’s & Abs🔥

Micaela Cilloniz

W3/D6 Full body🔥

These are dog walking days and one of my favorites lol

W3/D7 Rest Day🌞

Morning Mindset 📖⚡️ (wk. 4)

After a vacation it’s was awesome!💓⚡️🫶🏻

Rayka

Super good! I’m feeling stronger 🙌🏽🙌🏽🙌🏽

W4/D1 Full body!!

Fenna

W4/D3 TRY A NEW CLASS!

On went on an hour long hike that was moderate. Right above Tempe town Lake loved it

Ava Gallagher

10k steps and lots of walks with the doggies 💞

W4/D4 Active rest day

Love these workouts that focus on a specific muscle group!!! 🔥🔥

Emma

Chelsea

W4/D5 Back & Bis

It was a killer one!!💪🏼💪🏼💪🏼

this was hands down the hardest, but BEST one yet

Hadley

W4/D6 Full Body🔥

W4/D7 Rest Day🌞

Morning journaling makes my mornings so such brighter & fuels my days. So excited to end this august challenge & move on to September 🤍

W1/D5 Upper body

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