Name: Playbook - Caroline Drury - W4/D2 Home: Chest, Triceps & Core (RPE 9)
Uploaded: 2024-10-02T14:54:55.983Z
Duration: 45 min
Description: W4/D2 Home: Chest, Triceps & Core (RPE 9)

Felt really hard today…. Very shaky arms when I did planks!  Still being mindful of my left shoulder impingement which definitely limits me in going up
beyond 15 pounds for dumbbell bench presses (for now), but I’m still doing them!!! 💪🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️

Deb Stanton

Arms are on fire! Core superset was a challenge.

Lisa B

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

Excited to start block 2 tomorrow morning!

Severine

W1/D0 🙌 Introduction to Training Block 2

Suzy

Finished my 30 min walk on the treadmill 😊

Arlis

W1/D1 Cardio

This was harder than I expected. My knees! 😟

Rachael 🇹🇹 🇬🇧

Superset was so hard! Quads were wobbly by then but got through it.

W1/D1 Home: Quad Focused (RPE 7)

Sharon De heer

W1/D2 Cardio

Jamie

Core superset was tough. Plank needs work

Oh wow!!! Lots of effort to do this day!  My left shoulder impingement is much better, but the pushups are harder because of it. The great thing is that my left should geeks better after I workout!  🏋️‍♀️ lots of stretching before and after!!! Yay!!

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

W1/D3 Cardio

Love this workout ! Ready for the day 💪🏼

I LOVE exercises that indirectly work the core muscles at the same time. Makes me feel like a powerhouse!

Jenivere

Those shoulder presses! Had to drop weight and they were still tough.

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

Amy Kuark

W1/D4 Active Rest Day

Got it done by 6 am as having a busy day. Now on to the workout at 2 pm. Fit it in when I can.

W1/D5 Cardio

Combined with travel exercises today 😁👍💪

Doris

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

W1/D6 Cardio

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

Very brisk walks to and from an appointment. Felt great in the sunshine.

20 minutes of Apple Fitness Latin Dance… 💃

Nicole

W2/D1 Cardio

Had a hard time pushing weights up so felt the last two reps were barely possible. When I raise the weights, my knees get “twingy” so I’ll need to ease my way up. The great thing is I can feel heart rate increase a lot!! Yay!! Onward and upward!!

Superset was too much for me after first set. Subbed reverse lunges for last 2. Still working the quads.

W2/D1 Home: Quad Focused (RPE 8)

W2/D2 Cardio

Not my best work-out. Couldn’t do the bench dips or the planks today. No idea why. But I gave my best to the rest of the workout. Some is better than none!

Mary

Wow!!! My left shoulder impingement is definitely still there, but I was able to raise the weights up!  Onward and upward!!🏋️‍♂️💪🏋️‍♂️💪🏋️‍♂️💪🏋️‍♂️💪🏋️‍♂️💪🏋️‍♂️💪🏋️‍♂️💪

Had a hard time with diamond inclines and plank. Two to work on!

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

W2/D3 Cardio

Increased some weight, reps or had better form. Six way shoulder not as difficult. Some progress!

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

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

Nice to have a break. Did 40 minutes on exercise bike and a lot of walking in some big box stores!

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

Yes!!! Working hard!!! Getting stronger!!!🏋️‍♀️💪🏋️‍♀️💪

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

W2/D6 Cardio

My favourite so far!! This workout feels like I’m choosing how I’m going to age - setting myself up for a long life of mobility and strength.

Upped my weights!!! Really feeling my glutes and hamstrings working!!! 🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪

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

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

45 minute ride on exercise bike and moving furniture.

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

That superset at the end! Much better form, big improvement in split squat.

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

Polly

W3/D1 Home: Quad Focused (RPE 8.5)

W3/D2 Cardio

Found the dead bug really tough today but plank was better.

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

Those 6 way shoulder complexes. Couldn’t increase weight but got through each set without pausing. Still tough though!

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

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

Long brisk walk while my husband had a treatment. So good for my mental health.

Slight sore throat today so switched my rest dat to today….tea and a good night’s sleep and I’ll be ready to workout 🏋️‍♀️ tomorrow!!

My own private Tour de France today! 😂 @cyclehappy

Kathy McCabe

W3/D4 Active Rest Day

Did it later than I planned but I got it done!

Cardio on the promenade in Riverside Park along the Hudson River!  Breathtaking sunset….sky was orange and pink and peach!!! A Mother Nature light show!!!

W3/D5 Cardio

What a mental push today….but I did it!!! And it feels great…as it always does!

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

Another great exercise, paid attention to the form.

Rosa

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

W3/D6 Cardio

Whew, made it through the week. I’m happy I got all the workouts in as it was so stressful and busy. Looking forward to a rest day.

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

Upped my weights…adjusted stance so squats don’t make my knees “twinge”….feeling my quads getting stronger!!! 🏋️‍♀️💪💪🥲🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️🏋️‍♀️

The hardest workout of the week for me. My left quad is weaker but getting stronger. Split squats improved again so that’s a win!

I started at the beginning of the app and am only on week 4 of the second month, BUT I can feel the burdens falling off and way opening!

W4/D1 Home: Quad Focused (RPE 9)

Cardio in Riverside park along the Hudson which is gorgeous these fall days!  🍁🍁 average
Pulse rate was 113 , time was 30 minutes, 1.89 miles !!! Yippee!!

W4/D2 Cardio

Out on the promenade in Riverside Park…late, but I’m really proud of myself that I went out and did it!’n

W4/D3 Cardio

Yay!  I got it done!!!!💪🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️

Shoulder complexes still tough but I had much improved form. I’ll take that as a win!

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

30 minutes Pacing on the Mountain Lodge porch!

W4/D4 Active Rest Day

W4/D5 Cardio

Wow!  Really tough one for my left arm today!  I couldn’t do the side planks because side of my left shoulder. I will find another ab exercise to replace the side planks while my left shoulder is soooo sore!  I’m adding more arm/shoulder stretching in before and after my workouts! 🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪

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)

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