Name: Playbook - Brynley Joyner - W2/D2 Upper Body (Back & Bi’s focused)
Uploaded: 2024-03-01T12:58:25.165Z
Duration: 60 min
Description: W2/D2 Upper Body (Back & Bi’s focused)

Emily

loveeedd this upper body workout & I struggle to enjoy upper body hahahaha

Grace VerHage

Wish I had a skierg & also wish I could do a handstand 🤣🤭

Carly

You should add a feature where we can track the weights we use!

Liv Daniels

Sydney

Virginia

great upper body workout! i wish there was an alternative listed for the skierg though because my gym does not have that machine.

Dani

Khloe

Moniquee

Abigail

What an amazing start to my day! First 6 am workout in a long time 😊

Scarlet

Those assault bikes definitely earned their name 😆 Im dead. Love doing circuits though🙌

Emily Polcini

wish we had a skierg machine& assault bike & room for handstands. idk what to substitute for those lol

Macayla Redmon

Lilie

Aubrey

The handstands are the end were so much fun!!

Kali

I’m not a big fan of circuits but these were good. I added some additional back workouts to really feel the burn 🔥🔥

Jocelyn Vizcarra

love the fun finisher at the end!!💪🏻

Celeste

It was a good challenge. I am starting to feel myself get stronger! 🤍

Emma

It was the first time I noticed a gain of strength in my biceps and I was able to take the dumbbells 4kgs instead of 2kgs I was so proud of myself 😂😍

Marie

Ember

Only took like 40min! Liked the high pace!

Vår Sæbøe-Larssen

Back day is starting to be my fave omg, I loved the fun finisher!!! Another amazzzzin workout

Kelsey

Marí

- Go heavy! I’m using 15-17.5lbs 
-Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

- 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

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

Cable tricep pushdown

Circuit 1

-grab the handles and push them down by your side as you move through a squat position!
- Increase speed as comfortable

Skierg

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
-press straight up

Dumbbell hammer curl press

- Using a neutral grip, pull handles towards your hips
- Pull your hands apart at full contraction focusing on your lower lats

Neutral grip seated row

Circuit 2

This is your finisher! I like to add a fun Finisher at the end of my work out, to really burn out my last bit of energy!! 

Set a 30 second timer on your phone and do each exercise for 30 seconds! Make sure you take a 60 second rest in between rounds!

Personally, I LOVE practicing handstands for balance, stability, and core strength so I added them here- if you don’t feel comfortable, you can omit that exercise & just do the other two! Hope you have fun with it though😚

- Work for time, distance, or calories
- Increase speed as comfortable

Assault bike

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Tricep push up

-find a spot with a little room in the wall
-practice kicking up onto the wall and holding your hand stand trying to engage your core while doing it! 
-if you feel comfortable move away from the wall and practice holding it without the wall afterwards

Handstands

Fun finisher round!!!🔥🔥

W2/D2 Upper Body (Back & Bi’s focused)

so excited to redo this to prep for summer 2024! i remember loving it the first time and how much my body loved it to 🫶🏻

Leslie

brittney

Meredith McKnight

INTRO VIDEO

YOURE THE CUTEST. This two month program was soooo beneficial in so many ways. thanks bryn i can’t wait till july 1st !

camryn

WHATS NEXT?

Ella

Madison

Juliet

W1/D1 Glutes & Hamstrings🍑

Kaylee

i really wish there was an idea or a range of what poundage weights we should start out with/use

shae

W1/D2 Back & Bi’s💪🏽

THIS IS EXACTLY WHAT I'VE BEEN LOOKING FOR! Needed liftd with added heart rate/cardio boosts. Doing a cut and I'm excited to utilize this program alongside it. Excited for the results!

Amber

W1/D3 Full Body🔥🤩

So grateful for this active recovery!!! I am so sore!

Selma

W1/D4 45 min walk

The circuits at the end of these workouts are *chef's kiss*!

W1/D5 Glutes 🍑😍

Shorter it doesn’t lasts 69 mins is way longer

Susana

A couple questions- when I do lunges is it a total of 24 on each side (L-R-L-R) or is it 48 on each side (LR-LR-LR-LR) for the four sets? Also how do I keep my hands from slipping during hanging crunches?

W1/D6 Full body- shoulder & quad focused!

opted for a walk outside today 🤩🤩🤩

Brooke

We love a rest day🥰 cuddling with my boyfriend

W1/D7: REST

W2/D1 Glutes & Hamstrings🔥

Loving the full body days vs upper/body specific only. Great way to feel like you really got a workout in every day.

Annabelle

W2/D3 Full body- quads, chest & shoulders focused!

W2/D4 45 min walk

THAT was a fantastic workout. Loved (sorta) it!

Kylie

W2/D5 Booty Day🍑

Maybe switch up the core routines throughout the weeks instead of the same three! Everything else is great :)

Alex Guzzardo

So sweaty!!! I know I said yesterday was my new favorite but this one is!

W2/D6 Full Body🔥🔥

W2/D7: REST

A++ Felt every lower body muscle get hit today.

Getting stronger and stronger very day because of you and these workouts 🥺🤍

W3/D1 Glutes & Hammies❤️‍🔥

W3/D2 Back & Abs

Those box steps to reverse lunges make it really hard to up the weights week-to-week.Lol! But I did it!

LOVED the circuit but only had 45 min to workout today :(

W3/D3 Full Body 🔥

had a nice walk outside!! it felt so good to get out and enjoy the beautiful weather!

W3/D4 45 min walk

I loved the length!! Not too long but still a great and strong sweat

W3/D5 Booty 🥵🔥

W3/D6 Full Body : push day focused!

W3/D7: REST

loveeee a good monday morn booty burner 🔥🔥

Cursing in your head kind of workout 🤣🤣🤣 so good

W4/D1 Glutes & Hammies!

W4/D2 Back, Bi’s & Abs🔥

Somi

Montana Hambrice

W4/D3 Full Body

W4/D4 45 min walk

W4/D5 Booty & Hamstrings ❤️‍🔥

W4/D6 Week 5 Day 5: Total Body

W4/D7: REST

Katlin 

W5/D1 Glutes & hamstrings❤️‍🔥

W5/D2 Back & Biceps ❤️‍🔥

Delaney

W5/D3 Full body shoulders & quads focused!!

W5/D4 45 min walk

W5/D5 Glutes & Hammies Day

Jillian

W5/D6 Full Body on FIYA🔥

W5/D7: REST

saige

W6/D1 Glutes!!!❤️‍🔥

Austyn

W6/D2 Back & Bis

Arms are dead after that finishing circuit.

I ALWAYS seem to come back to this one. Felt so strong 🤍

W6/D3 Full body

W6/D4 45 min walk

Amanda

W6/D5 Booty & Hamstrings

RINA RIES

W6/D6 Full body🔥

W6/D7: REST

Hedvig

Eden

W7/D1 Glutes & hamstrings

the jog at the end gets me everytime 🫠

Rachel

W7/D2 Back & Bi’s💪🏽

Holy moly....will I be feeling all of that the rest of the day.

teagan

W7/D3 Full Body🔥

W7/D4 45 min walk

I'm going to be walking w a limp after all that.

W7/D5 Lower Body (Glutes Focused)

Was happy this was only, technically, 16 sets... but that last circuit takes real dedication by the time you get to it. Lol!

W2/D2 Upper Body (Back & Bi’s focused)

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