Name: Playbook - Chandler Nicoll - W3/D2 Upper Body & Core
Uploaded: 2024-03-02T15:28:35.677Z
Duration: 45 min
Description: W3/D2 Upper Body & Core

Meeks

That was killer 🔥 
My shoulders and abs were burning

Julianne

Ruby

Shoulders, Chest & Triceps focused 

Equipment: 
• Sturdy Chair or Couch
• Two Dumbbells or Household Items 
• Resistance Band

Your chest, triceps & shoulders will be feeling this circuit! 

All you’ll need is the sturdy chair or couch!

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

Triceps Dips

Hands in line with shoulders 
Wide stance with feet 
Keep your straight and bring it up in line with your back
Slow on the way down

Plank Arm Raises

Circuit 1

Shoulder Focused Circuit 

Grab your weights, resistance band & the sturdy chair for this one!

Make sure to tuck hips & squeeze core
Press weight over head 
Don’t lockout elbows

Shoulder Press

Hands firm on bench 
Hop from one side to the other 
Kicking your heels to your glutes 
(If you can’t hop over your object just go side to side)

Bench Hops

Band around wrists 
Plank position, straight line from head to heels 
Walk both hands out & in avoiding hip movement 
Squeeze glutes & core

Band In & Outs

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

Banded Front Raises

Circuit 2

Back flat on ground, tuck hips
Using core sit up & tap opposite toe 
Repeat on other side

Alt. Cross Toe Touch

Lay flat on the ground 
Arms above your head & legs extended 
Using core drive knees to chest and hands by your knees
Slow on the return

Power Sit Ups

Keep core tight 
Relax shoulders & keep chest tall

Ab Hold

Abs!

W3/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.

W3/D2 Upper Body & Core

Community

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