Name: Playbook - Callie Bundy - W4/D2 Upper burn
Uploaded: 2020-11-10T15:54:50.998Z
Duration: 45 min
Description: W4/D2 Upper burn

Upper burn :40 on :20 off : x 4 times

Superset:
- Stability crunch 
- Inchworm 

Superset:
- Sandbag lunges 
- Plank jacks 

Superset:
- Battle rope
- Medicine ball chest fly 

Superset:
- Stability ball jackknife 
- DB bicep curl

Superset: 
- Push-ups
- Db row

- Place your hands on the floor in front of you
- Keep your legs fully extended 
- Walk your self out, without your hips moving from side to side

Inch worms

- Sit on the front of a stability ball
- Keep your hands by your head
- Go down with a controlled motion 
- Come up engaging your core

Stability crunch

Superset

- Place your hands underneath your shoulders 
- Keep your spine in a neutral position and your core tight 
- Hop opening and closing your legs

Plank jacks

- Hold the sandbag with both hands
- Step forward 
- Bring your back knee down until both legs are at 90 degrees
- Step back to the initial position and repeat

Sandbag lunge

- Push your hips back flexing at the knees to come down
- Keep your chest up, and your back straight 
- Increase speed as you feel comfortable

Battle rope

- Place your upper back ok the ball
- Push through your heels keeping your hips up
- Keep a slight bend at the elbow as your bring your arms in

Medicine ball chest fly

- As you raise your hips engage your core
- Try to raise until your back is at 90 degrees
- Keep your arms extended

Stability ball jackknife

- Start with a shoulder-width stance
- Rotate the dumbbell as you curl up
- Squeeze your biceps as the dumbbell come up
- Keep your core engaged

Dumbbell bicep curl

- Keep your spine in a neutral position and your core engaged
- Flex at the elbows to come down
- Push through your hands engaging your chest to come up

Pushups

- Hinge at the hips to come down, keep your back in a neutral position
- Pull the dumbbells up, keeping your elbows close to your body
- Engage your back as you pull the dumbbell up
- Keep your core engaged

Dumbbell back row

W4/D2 Upper burn

W1/D1 Lower burn

First time trying this trainer.  Really liked the format - good for a 50 year old ! Thx!

W4/D2 Upper burn

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