Name: Playbook - Chandler Nicoll - W1/D3: HOME Upper Body B💪🏽
Uploaded: 2023-12-31T16:45:54.732Z
Duration: 35 min
Description: W1/D3: HOME 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

Julianne

My arms were shaking and my shoulders ach!

Ruby

Oh wow my arms are shaking! 🥳 Amazing 💪🏼😊

HOME: Upper Body & Core! 

All you need is your resistance band for this one! It’s important to remember form over everything. If you are struggling with an exercise and losing form, definitely do the option! That way you will build your strength and get more out of the exercise. 

Options: 
Knees down or a lighter resistance band

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 all reps before taking your rest each round.

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

Place Band on wrists 
Press band out, wrists in line with shoulders creating tension 
Hinge at hips
Walk hands out until in plank position 
Walk hands back in

Upper Band Walkouts

Place band around wrists 
Plank position, tuck hips & squeeze core 
Widen feet if necessary 
Avoid hip rotation bringing one arm out

Band SA In & Out each side

Place band around wrists 
Plank position 
Squeeze glutes & core 
Take two steps forward & two steps back 
Repeat

Banded Hand Walks

Circuit 1

Times rounds! Make sure to use the timer & do your best not to take rest until time is up💪🏽

Straight line from head to heels 
Hands in line with shoulders 
Squeeze glutes & core to avoid hip rotation 
Widen up feet as needed

Plank Shoulder Taps

Feet wider than hip width apart 
Sit in squat 
Jump feet out into plank 
Jump feet back in 
Don’t stand up
Repeat

Pop Jacks

Hands in line with shoulders 
Rotate at spine keeping arm straight 
Creating a straight line from hand to hand

Plank Alt Rotations

Triceps Dips

Circuit 2

CARDIO

W1/D3: HOME Upper Body B💪🏽

Meeks

Alyse

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

Amanda

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

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

Jessie

W1/D2: HOME Upper Body

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

Krystal

W1/D3: GYM 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/D3: HOME Upper Body B💪🏽

Community

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