Name: Playbook - Caroline Drury - W4/D2 Home: Chest, Triceps & Core (RPE 9)
Uploaded: 2024-09-09T13:40:17.104Z
Duration: 45 min
Description: W4/D2 Home: Chest, Triceps & Core (RPE 9)

Added 5 pounds to each weight today!!! Yipppeeee

Betsey Pelczar

B2 W4 D2
🔥
❤️🏋️‍♀️🇨🇦

Diane

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

3 sets
10-12 reps
controlled tempo
45 seconds rest

- Stand facing the bench; at home, you can start at the kitchen counter or a stool or a sturdy table, desk or chair
- Place your hands on the edge of the bench just slightly wider than shoulder width
- Your arms are straight, but your elbows are not locked
- Align your feet so that your arms and body are completely straight
- Bend your elbows to slowly lower your chest to the edge of the bench, leading with the lower bra line
- Keep your body straight and tight throughout the movement
- Push your body away from the bench until your elbows are extended but not locked

Incline Push Ups

2 sets
6 reps - pause for 2 FULL seconds at the bottom position at the chest
tempo 2211
rest 90 seconds

- Lying on a bench, ottoman, or stability ball, lift a pair of dumbbells to the starting position (just outside the chest)
- Press the dumbbells up to straight arms 
- Inhale at the top or while lowering the dumbbells with control back to starting position
- Pause for one to two seconds at the bottom of each rep

Dumbbell Paused Chest Press

3 sets
10-12 reps
controlled tempo
60 seconds rest

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

Dumbbell Chest Press

3 sets
10-12 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 - Incline Diamond Push Ups
10-12 reps
controlled tempo
No rest; go directly onto B

B - Banded Chest Flies
10-12 reps
controlled tempo
60s rest, then got back to A

Repeat this superset 3 times.

- Thumb and pointer finger touching (diamond shape) with your hands elevated
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

Incline Diamond Push Ups

- Perform chest flies with the band around your back or anchored behind you

Banded Chest Flies

Home: Chest & Tricep Superset 2

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

In this superset, you will do:

A - Deadbug 
10-12 reps on each side 20-24 total)
controlled tempo
No rest; go directly onto B

B - Plank
30-60s hold
60s rest, then got back to A

Repeat this superset 3 times.

- Lying with your knees directly over your hips, holding a stability ball in both hands
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

Dead Bugs with a Stability Ball

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold a straight body position for the desired time

Plank

Core Superset 2

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

W1/D0 👊 Intro to Block 2 - Week 1

W1/D0 🙌 Introduction to Training Block 2

Suzy

Finished my 30 min walk on the treadmill 😊

Arlis

W1/D1 Cardio

Forgot how hard those sissy squats are 😳🔥

Shantel

It was so good ! Been since November so I’m a bit rusty but ready to get at it !!

Polly

W1/D1 Home: Quad Focused (RPE 7)

Sharon De heer

W1/D2 Cardio

So good ! Need to figure out /purchase something to support my wrists with pushups.

Is there a way to add seconds or a decimal point on the ‘minute’ hold on planks?

Karen

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

W1/D3 Cardio

Great workout 💪🏼
Nothing humbles you like the 
6-Way Shoulder 😅

Can’t wait to see how it feels at the end of the month!!!🔥

Kathy McCabe

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

Amy Kuark

W1/D4 Active Rest Day

W1/D5 Cardio

Combined with travel exercises today 😁👍💪

Doris

Great workout!  I can feel myself getting stronger 🙏🏼

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

W1/D6 Cardio

What a great hamstrings workout wow! Thanks Caroline

Sandra

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

Pilates floor class, a nice way to mix it up.

Went for an after dinner walk with hubbie & I’ve now got my 10,000 steps! 🥳🤣👍🚶‍♀️💗

Tara Lucas

W1/D7 Active Rest Day

Enji

Julie

W2/D0 👊 Intro to Block 2 - Week 2

20 minutes of Apple Fitness Latin Dance… 💃

Nicole

W2/D1 Cardio

Got it done ! For whatever reason the split squats have me all wonky lol.l dropped the weight , and did them without.

W2/D1 Home: Quad Focused (RPE 8)

W2/D2 Cardio

Did this two days ago amd was too tired to do the core.  Love being told what to do though!

Extremely tired today, barely able to finish all sets. Maybe because I shifted my training time to the afternoon as opposed to the morning 🤷🏻‍♀️
How important is consistency in the time of day we train?

Laura

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

W2/D3 Cardio

Seemed easy but sweating and doing less reps at the end! 😅😆

Christine

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

Rest day!!
Yoga and stretching
Have a lovely weekend
❤️🏋️‍♀️🇨🇦💪🏻⭐️

W2/D4 Active Rest Day

I long hike outside on a tail felt soooo good.  This is what I love!  To get OUT!

W2/D5 Cardio

Megan

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

W2/D6 Cardio

I’ve been looking for something like back extensions to strengthen mid back!! Yay!

Did workout with my duaghter and son in law at home. substituted some exercises had fun👏😂

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

50 minute vigorous outdoor walk yo the neighbour ravine & back !

W2/D7 Active Rest Day

W3/D0 👊 Intro to Block 2 - Week 3

W3/D1 Cardio

Feels good to start again.  Just got more home gym stuff and plan on 5 months straight working out and plan to up it from there.  Love this app.  Like checking boxes, how to videos and timer.

Did a bit better w split squat and sissy squats today

❤️🔥❤️
For the first time, I am feeling my glutes are stronger and don’t tremble as much! Will increase reps vs weight next week 👍🏼👍🏼

W3/D1 Home: Quad Focused (RPE 8.5)

W3/D2 Cardio

Great workout! I need some 25 lb weights for the presses. Too big a jump from my 20 lbs to 27.5 weights!

Cindy Roberts

The plank did me in today ! Only got one in. Going to do the other 2 sets tomorrow morning before work

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

W3/D3 Cardio

It was great ! The 6 ways are sneaky hard for sure 😅

Great workout. Are we supposed to do just 2 sets of the paused dumbbell lifts? Thanks.

Jamie

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

My own private Tour de France today! 😂 @cyclehappy

Evening walk with hubbie … we found a beautiful lilac-scented street 💗

W3/D4 Active Rest Day

W3/D5 Cardio

Had to watch R shoulder - Physio assessed some pain from rotator cuff

Another great exercise, paid attention to the form.

Rosa

Feeling stronger!  💪 Another great workout!

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

Always good, and always look forward to my workouts! The way it is laid out and set up is so darn nice!  Your with me every step!

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

Yesterday - walked to the grocery store, long way round!! 😁🚶‍♀️💗

W3/D7 Active Rest Day

Go … but carefully to to get injured (for me)

Inna 🇩🇪

W4/D0 👊 Intro to Block 2 - Week 4

Got up early to made sure I got my cardio in before my facial at 9:00.  (a 70th Birthday present to myself) Love the commitment I’m developing to be consistent❤️  Love this community!

Nancy 

W4/D1 Cardio

Kicked me in the quads today- in a very good way! I did it!! Yay me!!

Started last week of B2 super strong!! 💪🏼

W4/D1 Home: Quad Focused (RPE 9)

W4/D2 Cardio

W4/D3 Cardio

Always a good workout! Although it ‘s a lot more fun than any other workout I’ve ever done, I and feel like I’ve always accomplished something well planned!!

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

30 minutes Pacing on the Mountain Lodge porch!

W4/D4 Active Rest Day

W4/D5 Cardio

Loved it ! Having some minor issues w my door pulls ,pull ups etc , need to figure out a better set up  for my suspension trainer

Really feeling the progress vs week 1 💪🏼❤️💪🏼

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

Community

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