Name: Playbook - Chandler Nicoll - W3/D4: HOME Upper Body & Cardio
Uploaded: 2024-03-02T15:28:36.202Z
Duration: 30 min
Description: W3/D4: HOME Upper Body & Cardio

Morning workouts kill me. My arms are on fire!

Ruby

This is the home version for day 4 this week💪🏽 upper body mainly focused on your triceps, shoulders & chest! 

Cardio is added into the end so make sure you get that done today! 

Equipment:
Chair or something sturdy 
Resistance bands or light weight household items

This is one giant circuit. You’ll do all exercises with only 10 seconds rest in between. For as many rounds as possible in the given time.

Band Upright Row

Pushups

Triceps Dips

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

Core focused exercise
Hold weight over head 
Do both arms

OH Marches

One Giant Circuit

Crab Toe Taps

Crunch up trying to touch your toes
Make sure not to arch your back 
Keep back flat against the ground

Toe Touches

Core finisher

CARDIO

W3/D4: HOME Upper Body & Cardio

W1/D1 Welcome to The Summer Challenge

Mayra

Robyn

W1/D1: HOME LEGS

Thought about crawling back to my car after this workout 😂🤝

Lydia

2 time around and still burns like the first

Destiny

W1/D1: Quads, Glutes & Calves

Lindsay

W1/D2: Back, Biceps & Cardio

I am beyond sore from day 1 😭now I am on a 20 min bike ride! Cardio ✔️

Lynnette

Could barely do the pop jacks from how my quads feel from yesterday 😪 😩 😫

W1/D2: HOME Upper Body & Cardio

Don't underestimate Deadbug...I'm dead 💀 🤣 😂

W1/D3: OPTIONAL Full Body Burn

It took far too long for my brain to compute the dead bug 🤣

Are you trying to kill me? Two days in a row with Deadbug.

W1/D4: HOME Upper Body & Cardio

Dalelyonnie

My shoulders were already spicy after doing your ab workout on Tuesday but now they’re on fire!! 🔥

Shelby

W1/D4: Shoulders, Chest & Triceps

Megan

Abigail

W1/D5: Glutes & Hamstrings

Still trying to figure out the form for SL Deadlifts...something about them stumps my body.

W3/D4: HOME Upper Body & Cardio

Community

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