Name: Playbook - Brynley Joyner - W3/D5 Upper body⚡️
Uploaded: 2024-03-01T12:58:25.534Z
Duration: 60 min
Description: W3/D5 Upper body⚡️

that was tough but I feel so strong! thank you!!!

Sydney

Sydney Holtman

Loved it was in the mood for upper body today!

Cat 💓

Larissa

Carolina

Tara

Such a killer workout to make those arms feel like noodles 😂🔥

kendra

Another 🔥🔥🥵🥵 workout. Recovering from a shoulder injury so went down in weight and less pushups!!

Allison

Just a quick warm-up to get the blood flow going!

- 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)

- 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

- Pull keeping your elbows close to your body
- Engage your lat as you pull
-keep your core engaged

underhand grip seated row

- Lying on the bench or floor with knees bent 
- Lower weights to your chest 
- Press dumbbells back up over your chest
-leave one arm extended while you bend the other with a single arm chest press, Then repeat on the opposite side, then go back to the double!

One rep =  all three movements

Dumbbell chest press (double to single)

- 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

Plank up & down

Superset 1

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
-keep one arm extended while lowering the other arm for a single one, then alternate, then go back to the starting position of a double arm shoulder press!

Dumbbell shoulder press (double to single)

Preform a push-up, then engage your core & tap each shoulder!

Push-up to shoulder tap

Superset 2

Hold one dumbbell in your hands behind your head, with your elbows bent to 90° angle.

Perform a tricep extension then drop the dumbbell over your head to your chest and push it back up!

Tricep extension to overhead press

- On a bench assume bird dog position
- Whatever side the dumbbell is on, drive the opposite foot toward the wall behind you
- Keeping core tight and hips squared to the floor
- Row the dumbbell up, pulling your elbow back
- Slowly lower back to starting position

Dumbbell bird dog rows

Superset 3

In-out crunches

Jack knives

Abs finisher

W3/D5 Upper body⚡️

Isabella

I'm late to joining the challenge for this month, but I'm so excited to have the accountability and community of this app! 🥰

Cleopatra

#1 START HERE!

camryn

Isabel

Love this time away from my phone to just breathe and connect with my thoughts

Morning Mindset 📖⚡️ (wk. 1)

I loved this! I'm so excited to see what the rest of the series is like!

Kaja

Liked it! Switched burpees for push ups to add in triceps and chest!

W1/D1 Full body🔥

This whooped me! Like full drip 🥵 but so so good!

so good!! pushed through every set 🔥🔥

patricia

my legs are shaking!! loved this workout so much!!

W1/D2 Lower body ⚡️

Try a hiit yoga 🧘🏻‍♀️ class! Amazing

Alejandra

Used my rest day running a 5k. Felt so good!!!

Marin Coldsmith

W1/D3 Active rest day

I added a band to some exercising and I am DYING (in the best of ways)

Austyn

W1/D4 Full body KB & PLATE!

Can't move my arms! Definitely room for improvement : )

Sierra

Really had to push myself for the renegade row and push ups! So glad I didn’t quit!

Kalli

W1/D5 Upper body & Abs: DUMBBELL!

Emma

Breigh

Great challenge! I tried hot yoga and had such a great time.

Mary

W1/D6 TRY A NEW CLASS!

W1/D7 Rest Day🌞

These affirmations have been amazing! They are definitely my favorite part of the challenge!

Brianna

W2/D1 - Morning Mindset 📖⚡️ wk. 2

Soooo good! I can already tell my posture is improving

W2/D1 Full body🔥

Rayka

W2/D2 Lower body🍑

Jayne

W2/D3 Active rest day

24313515

W2/D4 Full body🌶

I’M SHAKING - amazing workout girl!!💕✨

ally

W2/D5 Upper body push💪🏽

Tried a barre class for the first time and it was AMAZING! Such a great full body burn and my inner dancer was thriving!!

Carleigh

Sindia

I did hot yoga and WOW it was no joke. I’ve never sweat so much in my life

W2/D6 TRY A NEW CLASS!

W2/D7 Rest Day🌞

W3/D1 - Morning Mindset 📖⚡️ wk. 3

Chelsea

W3/D1 Full Body🔥🤩

Hadley

W3/D2 Lower body (glutes focused!)

Went for a long walk with my cat in a stroller and everyone I passed loved it, haha!

Took my dog to an off leash park! We walked a bit then he swam!

W3/D3 Active rest day

Rachel

W3/D3 Full Body 🔥

Sierra Joost

This workout was fantastic!! I was able to complete the full sets of the knee toe Jack knives without resting, and I couldn’t do that the first week of the challenge😄

Nicole Zimmer

W3/D4 Full body🔥

I took an orange theory class this morning and it was so good!

W3/D6 TRY A NEW CLASS!

W3/D7 Rest Day🌞

Very encouraging to look back and see wether or not my six-year-old self would be proud of me or not. In doing this positive affirmation and journal entry, I felt encouraged knowing she would be proud of what I have accomplished despite my failures and she is encouraging me to go on and not give up!

Talise Gabriel

W4/D1 - Morning Mindset  (wk. 4 & 5)

i’ve been working hard in my recovery for many reasons, one of them being so i can complete your workouts and feel strong and beautiful. today i did just that. this one was so so good bryn. now i’m ready to conquer the day, AND go watch your new vlog🤍

W4/D1 Full body ❤️‍🔥

Naomi

W4/D2 Legs & Hammies 🔥🔥

W4/D3 Active rest day

love going back and repeating this challenge

Almost cheated myself on a few, proud i didn’t. that felt amazing ❤️‍🔥

W3/D5 Upper body⚡️

Community

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