Name: Playbook - Caroline Drury - W4/D2 Home: Chest, Triceps & Core (RPE 9)
Uploaded: 2024-04-25T00:06:54.857Z
Duration: 45 min
Description: W4/D2 Home: Chest, Triceps & Core (RPE 9)

Excellent chest triceps and abs worked out really loved and your helpful tips!

Cheryl Blake Mamalyga

Julie

Rosa

Great  work out,  I actually did it as a circuit today!

Kimberly Carlton

Absolutely loving this app. Better than any program I have ever done! Thank you Caroline so much for making this happen! Every week I feel so much stronger and more confident in my journey to better health!

Wanda 

A workout dedicated to the chest and triceps, and finishing with some core work.

3 sets
15 reps 
controlled tempo
45 seconds rest

- Lay back at an incline, a dumbbell in each hand
- With control, lower the arms to the side while keeping the arms extended 
- At the end of the movement, the arms will be by your side with the palms facing the ceiling
- Bring the dumbbells back up to the starting position

Incline Dumbbell Chest Flies

3 sets
15 reps 
controlled tempo
60 seconds rest

- Lying on a bench, chair or ottoman, lift a pair of dumbbells to the starting position (just outside the chest)
- Press the dumbbells up to straight arms
- Lower the dumbbells with control back to the starting position

Dumbbell Chest Press

3 sets
15 reps 
controlled tempo
60 seconds rest

- Place your hands on the front edge of the bench, chair, sofa or ottoman just outside the hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench Dips

A "superset" is an exercise sequence where you do the prescribed exercises one after another. 

In this superset, you will do:

A - Dumbbell Flat Hex Press
15 reps
controlled tempo
No rest; go directly onto B

B - Dumbbell Overhead Tricep Extension
15 reps
controlled tempo
60s rest, then got back to A

Repeat this superset 3 times.

- Lay down on a bench, sofa, chair or ottoman with a dumbbell in each hand
- Place the dumbbells together side by side and press them up over your chest  
- Keeping the dumbbells squeezed together lower them back to your chest

Dumbbell Hex Press

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell Overhead Tricep Extension

Chest & Tricep Superset 1

A "superset" is an exercise sequence where you do the prescribed exercises one after another. 

In this superset, you will do:

A - Reverse Crunches
15 reps
controlled tempo
No rest; go directly onto B

B - Frog Crunch
15 reps
controlled tempo
60s rest, then got back to A

Repeat this superset 3 times.

- Lying down with both legs raised off the ground
- Being your legs up and in until you reach 90 degrees
- At the top raise your hips off the ground
- Reverse the movement with control

Reverse Crunches

- Perform crunches with your legs in Frog Pose: soles of your feet together, knees out

Frog Crunches

Core Superset 1

W4/D2 Home: Chest, Triceps & Core (RPE 9)

Melissa

Laura

I love it!   It feels like you are right here with me 💞Thank you

Melody

W1/D0 🎉 Introduction to Training Block 1

Doris

Karen

W1/D0 👊 Intro to Block 1 - Week 1

Great! Beautiful day here in Calgary. Got in over 13,000 steps in 3 separate walks — two with dogs and one by myself after dinner.

Cindy Roberts

Morning walk 2.2 miles in 46 mins. Nice being outside

Margie

Walked at least 15 maybe it was 20. I need to better time myself. Felt great!!👍🏻

Laura Magotiaux

W1/D1 Cardio

My first day !  I’ve worked out using the Train With Joan app since March 2022 and have lost 45 pounds. I want to learn more about outing heavier and building more muscle!  I’m super excited!!!

Deb Stanton

Easing in after 8 months of no lower body due to sciatica. Legs were definitely fatigued

Debbie T

This is the first onto the next and the next and … thank you

Betsey Pelczar

W1/D1 Home: Quad Focused (RPE 7)

It’s hilly up here so I easily got my pulse rate up!  Yay!  Day 2 of cardio is done !  Did I mention the bear at our house as I came back down the street??? That gets my pulse rate up, too 😀

Decided to do 30 min Cardio even tho I’m recovering from a sinus cold 🤧

1.5 mile walk with a friend- good for the body and soul

Jill

W1/D2 Cardio

Block 1, Day 2 - It felt great!  The precise instructions are such a huge help!  Onward and upward!  Now…out for cardio!!

Jenivere

That was the first time I could do bench dips - bend the knees!  Great!

W1/D2 Home: Chest, Triceps & Core (RPE 7)

Lorna

Lorrie

I wonder if in Cardio you have the option to record Average HR instead of lbs. I’m just adding it where it says pounds - Then time and HR are recorded with notes.

Jennifer hayden

W1/D3 Cardio

I thought I was in good shape, but some of these were HARD!

Lisa Brelsford

Wow!  Another great workout 🏋️‍♀️!  Time for cardio!

I’m not new to lifting in the gym, but your demos/tips on form and muscle group combos have me lowering my weight amounts and getting a better workout than I ever have. These workouts are so efficient!!

W1/D3 Home: Glutes & Shoulders (RPE 7)

Great. Went for a walk while my husband had a treatment. Sunny, 29 C, logged 7,000 steps and so good for my mental health.

I’m upstate NY this week so I’ve lived hiking around Lake Minnewaska which I did today!  So beautiful!  And it  made for a great “active” rest day!  AND 15,489 steps!! Yippee!

Biked 10 km to meet a friend for coffee then 10 km back. Electric bike but still working those legs. Beautiful day and most of all fun!

Sharon De heer

W1/D4 Active Rest Day

Out along the Hudson River with my son ….way to get my pulse rate up when he comes along!

30 minutes on the treadmill - too smokey from BC wildfires to walk outside in AB! Good thing I made friends with my treadmill 😁🚶‍♀️👍

W1/D5 Cardio

I definitely have a lot of work to do on abs, but I’ll get there!!!

Waiting for my resistance trainer to arrive so had to improvise. Still had a hard workout.

Katelyn

W1/D5 Home:  Back, Biceps & Core (RPE 7)

Had a hard time getting my heart rate up after a sleepless night. So maybe not cardio for the whole time but did my best.

Out for 21 minutes of cardio in the hills!  Average pulse rate was 123!! Yay!

Rode bikes for 83 minutes around town&Lake

W1/D6 Cardio

That was a great workout!! 🏋️‍♀️ I had to switch days…I did day 6 today as I’m upstate and didn’t have everything I needed for the day 5 workout 🏋️‍♀️ so I’ll do that one tomorrow when I’m back in the city!!! I love these workouts soo much!!!

W1/D6 Home: Hamstrings & Glutes (RPE 7)

Moderate exercise bike session, lots of other movement today.

Even Though it’s an active rest day, I’m heading out for at least 15 minutes of cardio

Road into “London” on the Peloton this am. Great class Happy 4th..

W1/D7 Active Rest Day

Kathy McCabe

I love how it’s doable and not overwhelming, and you don’t make a big deal over it.

W2/D0 👊 Intro to Block 1 - Week 2

Yay!  Got it done late tonight after going to a celebration of someone s life…he died yesterday and so it seemed all the more important to take care of myself…

W2/D1 Cardio

Learned my quads are definitely the area that needs more work! Have to improve balance.

Alicia

W2/D1 Home: Quad Focused (RPE 8)

W2/D2 Cardio

Amy Kuark

Erica

W2/D2 Home: Chest, Triceps & Core (RPE 8)

Tara Lucas

W2/D3 Cardio

Wow!  I upped my weights and got a stronger band for the abductions …big difference!  I’m committed to increasing my weights and/or reps weekly!  Time for cardio!!

Perfect balance between challenging and achievable! Didn’t feel like doing this AT ALL today, but by the second exercise I was feeling energized and thankful to be doing it.

W2/D3 Home: Glutes & Shoulders (RPE 8)

Awesome 30 mile ride in Maine with Amanda

Jacqueline Mathusek

W2/D4 Active Rest Day

50 minute spin class — lots of sweaty fun!

1 hr walk in the rain combining day 3 and 5

Brenda

W2/D5 Cardio

Trx should be set up today.  Did not prepare ahead of time.  Getting there tho!

Jodie Brand

W2/D5 Home:  Back, Biceps & Core (RPE 8)

This pushes me to get it in. I need the accountability. Seeing it unchecked won’t do! Did 20 minutes of incline walk with intervals of jogging.

W2/D6 Cardio

Mavis

W2/D6 Home: Hamstrings & Glutes (RPE 8)

Another great day of Vimeo g with Amanda!!!

W2/D7 Active Rest Day

W3/D0 👊 Intro to Block 1 - Week 3

Leslie

W3/D1 Cardio

W3/D1 Home: Quad Focused (RPE 8.5)

W3/D2 Cardio

Mary

W3/D2 Home: Chest, Triceps & Core (RPE 8.5)

Great - now on to EMOMS while away from home! 😁💪

W3/D3 Cardio

I am really enjoying this. It is so doable and I love following Caroline as she guides you with each exercise.  SO GOOD!!
Thank you Caroline!

W3/D3 Home: Glutes & Shoulders (RPE 8.5)

1 hour walking in the mountains!! 😁🏔️

W3/D4 Active Rest Day

Arlis

W3/D5 Cardio

I wonder if I’m doing the banded kneeling crunches wrong. I felt them more in the glutes.

Rosemarie

Hey Caroline and BB&A ladies! Question: when doing the suspension trainer assisted chin ups, is it normal for knees to hurt a little? I feel my legs A LOT …. Thanks for the advice 🤗

Enji

I’m doing the home version which I am enjoying and I can feel it’s working.  Enjoying my “sore” after feeling the next day.

W3/D5 Home:  Back, Biceps & Core (RPE 8.5)

W3/D6 Cardio

Morning workout is the best way to start the day 💪🏻

What a wonderful workout routine Caroline. I'm only 3 weeks into this app and I'm absolutely enjoying every aspect of it!

W3/D6 Home: Hamstrings & Glutes (RPE 8.5)

W3/D7 Active rest day.  Just finished, it is a beautiful fall morning in Indiana. Much needed rest day for my sore muscles.  Onto W4/D1 tomorrow ❤️

Nancy 

W3/D7 Active Rest Day

American gladiators 🤣. Sounds motivating but I have never seen that show😊.

Sandra

Preparing for my Gladiator week! 
😅🙌

W4/D0 👊 Intro to Block 1 - Week 4

W4/D1 Cardio

Intense workout -fantastic instructions and got really sweaty! 💪

W4/D1 Home: Quad Focused (RPE 9)

W4/D2 Cardio

W4/D3 Cardio

Feeling the burn after those Arnold presses! 💪🔥

W4/D3 Home: Glutes & Shoulders (RPE 9)

50 minutes - 15 + 15 (in hockey game intermissions) + 20 after!  And yay, Oilers won!! 🥳🎉

Beautiful day for a walk an active walk outside with my grand pup Charlie.

W4/D2 Home: Chest, Triceps & Core (RPE 9)

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