Name: Playbook - Chandler Nicoll - W4/D2: HOME Upper Body & Cardio
Uploaded: 2024-03-02T15:28:36.254Z
Duration: 30 min
Description: W4/D2: HOME Upper Body & Cardio

Ruby

Day 2 HOME Upper Body & Cardio

Today you will be focusing on upper body as a whole but focusing mostly on your back & biceps!
For cardio you can choose what to do as long as you do it today. That can be a walk, jog, short hike etc.. 

Equipment: 
•Resistance Band
•Dumbbells or medium weight household items (optional)

Pushups

This is one big circuit meaning you’ll do all exercises back to back to back. You’ll take as little rest as possible and finish as many rounds as possible within the given time.

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

Band High Row to Low Row

Hinge at hips 
Walk hands out to plank position 
Walk hands back in to starting position

Walkouts

Hands in line with shoulders 
Knees at a 90 degree angle in line with hips 
Squeeze core
Step opposite hand opposite foot forward
Step back 
Repeat on other side

Bear Steps

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

Supermans

Start with knees on ground 
Sit in squat position 
Then explode into jump squat

Knees to Jump Squat

One Big Circuit

CARDIO

W4/D2: 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.

W4/D2: HOME Upper Body & Cardio

Community

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