Name: Playbook - Brynley Joyner - Week 4 day 6: Upper body & abs👏🏽
Uploaded: 2024-03-01T12:58:25.833Z
Duration: 50 min
Description: Week 4 day 6: Upper body & abs👏🏽

modified this at a hotel but it was perfect

camryn

Holly

Sierra Caporale

Ruth

Paige

Today’s workout format is supersets! You have 4 supersets to go through- make sure you complete all rounds of superset #1 before moving onto superset #2 and so on!

Hammer curl to press

Russian twists

Superset 1

Lateral raises

Knee-toe jack knives

Superset 2

Dumbbell push-up burpees

Overhead sit-ups

Superset 3

- 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

Elbow to knee crunch extensions

Superset 4

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

DB floor chest press

Wall sit presses

Superset 5

5-7% incline
4-6 mph

Or just a moderate jog outside to finish off the workout!

Inclined Treadmill Jog OR jog outside!

Week 4 day 6: Upper body & abs👏🏽

It really motivates me to start your plan! It’s like starting a new chapter in my live and I feel like I could really achieve my goals with your help

Marie-Lune

It was ok. It really had me thinking and I realized there are not a lot of things in my life that makes me happy at the moment (i could only list one). How can I change this? I’ve been feeling down and “uhg” for the longest time and I do not know how to get out of this mindset and slump.

Cece

Love the affirmation, wrote it out on a bright pink sticky note and I'm putting it on my mirror in my bathroom! Finished my week one journal prompts and as I assumed, inspired me even more to get started on goal attainment for 2022! Let's GoGo!!! 🙌💕🙏🏻

Debi

Week 1 Affirmation & Journal Prompt

Nicole

That was a killer workout! Feeling stronger already

Ashley

SO SO GOOD!! 🔥 feels so amazing when you’re done!!

Week 1 day 1: Total Body

Daniel

Alejandra Dominguez

Week 1 day 3: Cardio HIIT

Hit a long beach walk & stairs at the rocks 😻☀️🌊

Week 1 day 4: Active REST DAY!

Amazing ! Such a good burn all around 🙌🏼

Nadine

Week 1 day 5: Total Body

Leslie

Week 1 day 6: Arms & Abs

I went to Orange Theory for my active rest day hahaha don’t know how much of a rest that is 😅😅😅😅😅

MEAGAN

Week 1 day 7: Active REST DAY!

I really appreciate the affirmations because mental health is just as important as physical health! Speaking truths like these help my mind and my spirit! 💖

Kayli Graham

Looooved this! Totally sparked connections between insights that brought clarity. Stoked!

discovering that reflecting is a great way to start my week!! :)

Celeste

Week 2 Affirmation & Journal Prompt

Week 2 day 1: Full Body

Emily

Bronwyn

Liani

Week 2 day 2: Booty & Abs

Angela

Danielle

Week 2 day 3: Cardio HIIT

Week 2 day 4: Active REST DAY!

Jordan

I would like the programs to have more abs in it!!

Grace

Week 2 day 5: Total Body

Daniela

Breanna Borowicz

Week 2 day 6: Arms & Abs

Week 2 day 7: Active REST DAY!

I really like the positive affirmation and the journal entry…it really helps to appreciate life!!

Week 3 Affirmation & Journal Prompt

Rayka

Hannah

emma

Week 3 day 1: total body

Steph

Laurine

Week 3 day 2: Glutes & hammies

AMAZING!!! This workout was tough but so good. I feel great!

Brianna

Week 3 Day 3: Cardio HIIT

Week 3 Day 4: REST

Amazing! Also added weights to the squat to good mornings and wore a hand for the squat walks 🥵

Week 3 day 5: total body

Gisele Rigo

Week 3 day 6: PUSH DAY + abs

Week 3 Day 7: REST

Week 4 Affirmation & Journal Prompt

Shelby

Got my heart rate up real high for this one 🥵

Week 4 day 1: full body

Chandi

Alexis Jean

Week 4 day 2: Booty & abs

Brooke

Week 4 day 3: Cardio HIIT

Week 4 day 4: Active REST DAY!

Week 4 day 5: full body!!

Week 4 day 7: Active REST DAY!

Week 5 Affirmation & Journal Prompt

Anastasiia

Rowan

Kali

Week 5 day 1: Full Body

Talia

Mallery

Week 5 Day 2: Booty & abs

Louise

Had to do some modifications due to my sprained ankle healing but the workout was 🔥🔥🔥🤌🏼

Week 5 Day 3: Lower Body

Week 5 day 4: Active REST DAY!

Week 5 Day 5: Total Body

Week 5 Day 6: Upper body & abs

Week 5 day 7: Active REST DAY!

Week 6 Affirmation & Journal Prompt

Week 6 day 1: Full Body

This workout HOLY FREAKING CRAP. Glutes have never been so sore immediately after . That was straight 🔥🔥🔥

Erika

Week 6 day 2: Glutes & hammies

Week 6 day 3: Cardio HIIT

Week 6 Day 4: REST

Tatum

Week 6 day 5: Full Body

Week 6 day 6: Arms & Abs

Week 6 Day 7: REST

Really loved the positive affirmation!! It’s my current struggle, seeking everyone’s approval, specially with my physique, and it has led to eating disorders which I’m currently fighting against and trying to live/eat like you do, intuitively!

Thanks for all the help!!

Week 4 day 6: Upper body & abs👏🏽

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