Name: Playbook - Chandler Nicoll - W2/D2 Upper Body & Core
Uploaded: 2024-03-02T15:28:35.654Z
Duration: 45 min
Description: W2/D2 Upper Body & Core

Meeks

Julianne

Ruby

We’re focusing on your shoulders, chest & triceps with some spicy core added in!

Equipment: 
• Resistance Band
• Dumbbells or household Items 
• Small Item to create elevation/incline

Four exercises four rounds with no rest in between.

Plank position 
Straight line from head to heels 
Tuck hips in 
Squeeze glutes & core 
Spreading weight throughout hands 
Lower body to ground and press through resetting into plank position

Push-Ups

Grab something sturdy to create incline 
Start in plank position hands on the outside of item 
Avoiding hip movement 
Place one hand on then the other, then one hand off then the other

Incline In & Outs

Shoulders in line with hands 
Drive hips back toward heels

Incline Blast Offs

Straight line from head to heels
Tuck your hips in

Plank Hold

Circuit 1

3 exercises 3 rounds. Complete all reps before taking your rest

Tuck hips 
Hold one dumbbell at 90 degrees as you press the other one overhead 
Make sure to do both sides

Static Shoulder Press

Feet hip width apart 
Bringing dumbbells to shoulder height no higher 
Slow on the way down

Lateral Raises

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

Banded Front Raises

Circuit 2

Two exercises back to back. Triceps focused

Plank Position 
Tuck hips 
One push-up then one shoulder tap

Push-up to Shoulder Taps

Triceps Dips

Super Set

W2/D2 Upper Body & Core

So good! I’m a beginner + post partum, that kicked my butt lol!

Bailey

Aidalynn

W1/D1 Legs: Glutes & Hamstrings

Yadira

Robyn

W1/D2 Upper Body & Core

W1/D3 Upper Body & Core

Won’t feel my legs for a week, killer 🔥🔥

Angie

I woke up stiff…… Now I’m scared of the stairs 🤣

Tiari

W1/D4 Legs: Quads & Glutes

Chantelle

W1/D5 Full Body (Optional)

This workout was awesome. Enough variety that I didn’t get bored and easy to follow.

Lizzy

Mayra

Just what I needed to get back into the swing of things after a fellow teacher's passing.

W2/D1 Legs: Glutes & Hamstrings

Kori Danielle

W2/D3 Upper Body & Core

W2/D4 Legs: Quads & Glutes

W2/D5 Full Body (Optional)

W3/D1 Legs: Glutes & Hamstrings

That was killer 🔥 
My shoulders and abs were burning

W3/D2 Upper Body & Core

I looked over everything before starting and though “oh this is an easy one!” NOPE!!!! Loved it though 💪🏼

W3/D3 Upper Body & Core

I think you were trying to kill my legs with today’s workout 😂

Perfect workout to do at work during my prep!

W3/D4 Legs: Quads & Glutes

well i was excited for my “30” min workout and sikeeee b it took 75 min for me🙃

W2/D2 Upper Body & Core

Community

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