Name: Playbook - Chandler Nicoll - W3/D2: HOME Upper Body
Uploaded: 2023-12-31T16:45:55.174Z
Duration: 35 min
Description: W3/D2: HOME Upper Body

That was good! 
I was a little confused by the second circuit because of the similar movements. 😅

Lisa

Difficult tonight because my shoulders are really tight

Ruby

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!

CARDIO

Four exercises. Minimal rest in between exercises.

Feet hip width apart 
Elevate hips & squeeze glutes the entire time 
Use lats to pull band towards body

Hip Bridge Single Arm Lat Pull Down

Hinge at Hip 
Walk hands out to plank position 
Tap opposite hand opposite toe 
Walk hands back in and stand

Walkout To Toe Tap

Hands in line with shoulders 
Drive hips towards heels

Blast Offs

Lay flat on belly 
Lift chest and legs off the ground 
Squeezing lower back & glutes

Supermans

Circuit 1

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

Drive elbows back towards hips
Squeeze shoulder blades

Band Low Row

Band High Row

Hinge at Hips
Keep back straight, core tight 
Squeeze shoulder blades

Band High Row to Low Row

TRI SET

W3/D2: HOME Upper Body

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

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!

Julianne

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!

W3/D2: HOME Upper Body

Community

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