Name: Playbook - Chandler Nicoll - W1/D3: Push Day (HOME)
Uploaded: 2023-12-31T16:45:54.602Z
Duration: 45 min
Description: W1/D3: Push Day (HOME)

Ruby

Heather

Day 3! Focusing on Chest, Shoulders & triceps💪🏽

If you are wanting to get in some extra cardio today is a great day to add it in!

Hold both dumbbells at 90 degrees
Press one overhead 
Then the other

Alt Shoulder Press

Place band around wrists 
Press out against band, bringing wrists in line with shoulders

Banded Front Raises

Shoulders Superset

If you don’t have a dumbbell grab a medium weight household item instead

Ground SA Chest Press

If you don’t have dumbbells grab two light weight household items

Ground Chest Fly

Plank position 
Tuck hips; straight line from head to heels 
Drive hips towards heels 
Reset into plank position then straight into a push-up

Blast Off Pushups

Chest & Tris Superset

Triceps Dips

Hands in line with shoulders 
Tuck hips
Wide stance with feet 
Avoid hip rotation

Palms to Elbows

Lower body slowly to the ground 
Bring hands off ground 
Place hands back down and distribute weight even through hands
Press through keeping your body in a straight line 
(Avoid doing the worm on the way up)

Hand Release Pushups

Conditioning Circuit

W1/D3: Push Day (HOME)

I love how direct you are with your videos!

applesauce7!

The Winter Challenge! Releasing Jan 10th!!

Dang...didn't realize how out of shape the holidays got me.

Lynnette

KILLER at home, fast and easy to knock out but will get your heart pumping

Miranda

Challenge Buy-In Workout💪🏽

Welcome! How to be Successful Chat during the challenge

Kassandra

That was so fun!! I haven’t had a workout that good in a while☺️

Alexis

Robyn

W1/D1: Quads & Glutes

Back to it after COVID! Started with core before leg day!

Rayanna

Mayra

My arms are sooo done after this one haha why is my phone so dang heavy???? 🙈😂

Lindsay

W1/D2: Back, Biceps & Core (GYM)

Megan

Shaylen

This kicked my butt and I loved every second.

Bethany

W1/D2: Back, Biceps & Core (HOME)

I can’t feel my arms right now 🙈 my husband did this one with me and at the end during hand release push-ups was like “I’m going to do the worm” 😂 I’m like umm nope not allowed hahah

Lina

W1/D3: Push Day

Yadira

W1/D4: Booty & Hammies

W1/D5: OPTIONAL Full Body

Great workout, even got the kiddos involved!

Nathalie

W2/D1: Quads & Booty🍑

Did this today as I’m behind and I’m dyingggg and sweating but in a good way 😅

Courtney

W2/D2: Back, Biceps & Core (GYM)

Really likes the variety of exercises! 🫁

It was good but my head wasn't into it, thinking about having to remote teach again.

W2/D2: Back, Biceps & Core (HOME)

W2/D3: Push Day💪🏽

W2/D3: Push Day💪🏽 (HOME)

This one felt great! I grabbed heavier weights and it was so much fun, even though I almost quit a thousand times.

W2/D4: Booty & Hammies🍑

W2/D5: OPTIONAL Full Body

My husband did this with me and he gives it a 8/10 hahah he said his ass better look fine after this 😂💯🥵🔥 meanwhile I’m dying of laughter and can’t feel my legs on the floor lol

W3/D1: Quads & Glutes

That burn! 🔥🔥 loved every second 🙌🏽

W3/D2: Back, Biceps & Core (GYM)

This was a quick but effective workout! Loved it because I almost didn’t workout today due to lack of motivation and fatigue but I got it done and it was nice and quick! 🙌🏼

W3/D2: Back, Biceps & Core (HOME)

Kirstie

W3/D3: Push Day

I swore way too much during this workout 😂🥵

W3/D3: Push Day (HOME)

W3/D4: Booty & Hammies

W3/D5: OPTIONAL Full Body

W4/D1: Quads & Booty🍑

W4/D2: Back, Biceps & Core (GYM)

W4/D2: Back, Biceps & Core (HOME)

W4/D3: Push Day💪🏽

Think I'm getting stronger because these workouts are getting easier.

W4/D3: Push Day💪🏽 (HOME)

W4/D4: Booty & Hammies🍑

W4/D5: OPTIONAL Full Body

Okay the extra round put me wayyyyy over the edge hahaha deeaaddddd ☠️😵🔥

W5/D1: Quads & Glutes

W5/D2: Back, Biceps & Core (GYM)

OMG… My last few sets we rough for sure 🥵

W5/D2: Back, Biceps & Core (HOME)

W5/D3: Push Day

W5/D3: Push Day (HOME)

Cruelllllll absolutely cruel 😂🙈🥵☠️ like nopeeee

W5/D4: Booty & Hammies

W5/D5: OPTIONAL Full Body

W6/D1: Quads & Booty🍑

W6/D2: Back, Biceps & Core (GYM)

W6/D2: Back, Biceps & Core (HOME)

W6/D3: Push Day💪🏽

I just laid on my yoga mat at the end...exhausted

W6/D3: Push Day💪🏽 (HOME)

W6/D4: Booty & Hammies🍑

W/6/D5: Optional Full Body

I had to push my self today! So glad I did!

That really got heart rate up and booty on 🔥

W7/D1: Quads & Glutes

W7/D2: Back, Biceps & Core (GYM)

W7/D2: Back, Biceps & Core (HOME)

Wow 😮 my arm are shacking after this workout 🥵

W7/D3: Push Day

I could see the muscle definition in my arms with tonight's workout

W1/D3: Push Day (HOME)

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