Name: Playbook - Brynley Joyner - W3/D5 Back, Bi’s & Abs🔥
Uploaded: 2024-03-01T12:58:25.326Z
Duration: 50 min
Description: W3/D5 Back, Bi’s & Abs🔥

schuitemans

Madie

❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥

Fenna

This workout was so amazing!!! Mainly focused on arms but I love how my core was incorporated and the row finisher ended the burn perfectly!!! 🔥

kendra

That 5 round circuit was TOUGH!!!! Finished with 45s sprints. SO GOOD.

Marin Coldsmith

Anais du Preez

Blake

I love a good upper body burn. If you do too, do this work out🥵🔥

Katlin 

Abbie

Emma

Welcome to upper body day! You’ll first be focusing on lat pull downs for two different ways of doing them, and then move into a circuit, for five rounds, and finishing up with some cardio!

- Grab the bar with your palms facing forward, with a narrow grip
- 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 but return slowly!

Narrow grip Lat pulldown

- 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

- Using and underhand grip pull the bar towards your hips    
-return slowly

Underhand seated row

- Perform sit ups with a slow controlled decent back to the floor

Negative sit ups

Row & abs superset

-curl the dumbbells halfway up, then down, then all the way up!

That is 1 rep!

Half to full bicep curl

Alternating knee crunches

- Keep your core tight and maintain a slight bend in your knees
- Keep elbows close to your body and pull using your lower lats
-pause for 3 seconds at the top!

Trap bar bent over row

- 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

10 per side

Dumbbell across body curls

- Place your hands on the floor
- Hop back bringing your body to the ground 
- Hop forward landing and standing straight up
- Increase speed as you feel comfortable

Burpees

CIRCUIT!

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Rower (Erg)

W3/D5 Back, Bi’s & Abs🔥

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.

Alexandra

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 ❤️‍🔥❤️‍🔥

camryn

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

Kalli

W1/D4 Active rest day

Never everrrrr dissapointed after conquering one of your workouts 💙

Abigail

W1/D5 Upper body

Caroline

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

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

W1/D6 Full Body🔥

W1/D7 Rest Day🌞

Annie Holsomback

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

Micaela Cilloniz

Brooke

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!!

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!!! 🔥🔥

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 🤍

W3/D5 Back, Bi’s & Abs🔥

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