Name: Playbook - Chandler Nicoll - W1/D2: HOME Upper Body
Uploaded: 2023-12-31T16:45:54.656Z
Duration: 35 min
Description: W1/D2: HOME Upper Body

Amanda

Loved the bridge hold overhead pull!! That was awesome! Way too hot to run though so 20 minutes of walking lunges..

Jessie

Meeks

Kathleen Jones

Ruby

Julianne

Wow! This girl is on fire (maybe just my upper body)🤪💪🏽😅!Love this! Week 1 Day 2 done! Let’s do this!

Krystal

Alyse

Abigail

AT HOME Upper Body burn! You’ll have some core thrown in there as well! 

Equipment: 
Resistance Bands 
*Can be done with dumbbells as well if you have them! If you don’t that’s okay!* 

Options: 
Walkouts: bend at the knees

We also have cardio today! Depending on your goal you want to get at-least 1-3 sessions of cardio a week! You can choose what to do, it can be running, jogging, going for a walk, swimming, hiking...really anything! Try to get 15 min in!

Do the reps for all 3 exercises before taking your rest each round

Kick one leg back 
Keep elbow close to core 
Drive hand towards hip
Squeeze shoulder blades

Band Single Arm Low Row each arm

Drive elbows back towards hips
Squeeze shoulder blades

Band Low Row

Band High Row

TRI SET

Four exercises. Minimal rest in between exercises.

Feet hip width apart 
Elevate hips & squeeze glutes the entire time 
Warm band around sturdy table or chair 
Pull band towards chest using lats

Band Pullover w/hip bridge hold

Hinge at hips 
Walk hands out to plank position 
Walk hands back in to starting position

Walkouts

Hands in line with shoulders 
Drive hips towards heels

Blast Offs

Lay in belly
Keep legs straight & toes firm on the ground
Squeeze lower back & glutes

Back Extensions

Circuit 1

CARDIO

W1/D2: HOME Upper Body

LOWER BODY WARM UP OPTION 1

UPPER BODY WARM UP OPTION

Lynnette

Hardie but a goodiee. Definitely grateful for the variations after not working out for so long

I really liked that one! That 30 rep triple pulse was a burner!!!!

W1/D1: HOME Booty & Hammies🍑

Mayra

Christyal

W1/D1: GYM Booty & Hammies

Super challenging for a day 2 workout when I haven’t done any upper body workouts in awhile and naturally don’t have a lot of upper body strength. Had to skip some reps and exercises this time.

Ciera

W1/D2: GYM UPPER BODY

Loving it! Love challenging myself daily. Week 1 Day 3 done!💪🏽

W1/D3: GYM Upper Body B

Having this many plant position exercises hurts my wrists a LOT. I find having this many similar exercises to be tedious. I have lots of weights, so maybe I’ll switch it up to the gym workouts sometimes to keep it interesting!

Lisa

My arms were shaking and my shoulders ach!

W1/D3: HOME Upper Body B💪🏽

Jessica

W1/D4: GYM Fire Quads & Glutes

Reverse hyperextensions are very difficult to do when you don’t have access to a bench. But still a great workout!

W1/D2: HOME Upper Body

Community

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