Name: Playbook - Brynley Joyner - W4/D5 Upper body💪🏽
Uploaded: 2024-03-01T12:58:25.568Z
Duration: 55 min
Description: W4/D5 Upper body💪🏽

Such a great workout! Loved the assisted pull-ups!

Nicole Zimmer

The burpees to mountain climbers…. 😮‍💨

Marin Coldsmith

Soyi

- Hold the bar with your palms facing you
- bend over Keeping your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Barbell row

Attach a band to a pull up bar, and use it to rep out these pull ups!

You can also use a assisted pull up machine, or if you’re really good at pull-ups you could do it without any band or resistance!

Banded pull-ups

Superset 1

-use an EZ bar or a fixed bar!

Start with the bar racked in front of your shoulders, then press it all the way up and slowly lower it behind your head, almost touching the back of your shoulders before pressing it back up to the top and overhead to the starting position!

Front back overhead presses

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ bar bicep curls

Superset 2

-sit on a bench with a set of dumbbells, start with them both pressed above your head, and lower one dumbbell performing a shoulder press just on that arm, while keeping the other arm fully extended!


Then repeat on the opposite side!

Single arm shoulder press

- Tip forward at the hips and hold dumbbell(s) 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 3

- From a seated position, bend forward bringing your chest to your thighs
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Dumbbell seated bent-over reverse fly

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor moving thru a push-up 
- perform a mountain climber
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee to Mountain climber

Superset 4

- Perform wall sit while pressing the weight straight out in front of you, and then straight up!

That is one rep!

Weighted wall sit

Let’s warmup with some quick cardio!! If you don’t have a jump rope just pretend! You can mark the movement with your hands while jumping!

Jump rope with the rope passing under your feet once each jump

Jump rope

Finisher!!!

W4/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

Cat 💓

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!!

Sydney

W1/D2 Lower body ⚡️

Try a hiit yoga 🧘🏻‍♀️ class! Amazing

Alejandra

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

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

Tara

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😄

W3/D4 Full body🔥

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

Sydney Holtman

Loved it was in the mood for upper body today!

W3/D5 Upper 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 ❤️‍🔥

W4/D5 Upper body💪🏽

Community

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