Name: Playbook - Chandler Nicoll - W4/D2: HOME Upper Body & Core
Uploaded: 2024-05-01T00:12:56.422Z
Duration: 40 min
Description: W4/D2: HOME Upper Body & Core

Week 4...taking it to a whole new level 💯 🤪

Ruby

Working out at home all you’ll need is a set of dumbbells and a resistance band💪🏽

This is focused more towards your back & Biceps but will hit your entire upper body

Complete as many rounds as possible within the given time. Minimal rest but take it as you need it

Hip Bridge Pull Overs

Two dumbbells facing away from your body 
Bring one knee to a 90 degree angle level with hip 
Curl weights up to biceps 
Squeeze core the entire time

Do both sides!

Balance Bicep Curls

OPTION: reach for your knee instead of toe

SL Reach

Timed Circuit 1

Start with a wide stance 
Toes firm on the ground 
Squeezing core & glutes
Avoid hip rotation & bring one dumbbell towards hip squeezing shoulder blade 
Slow on the return

Renegade Rows

- Begin standing up 
- Bend the knees, in a controlled motion, lower your glutes all the way to the floor 
- Roll onto your back, bringing your knees toward your face 
- Use momentum to come forward, landing on your feet 
- Rise to standing and repeat movement

Reverse burpee

Plank position 
Tuck hips; straight line from head to heels 
Drive hips towards heels 
Reset into plank position then straight into a push-up

Blast Off Pushups

Timed Circuit 2

Double OH Marches

Crab Toe Taps

Finisher

CARDIO

W4/D2: HOME Upper Body & Core

Welcome to The Summer Challenge 2023

Reverse Burpees!?!? Haha so excited for the challenge

Abigail

Carly

So hard but so fun! Can’t wait for more!

Rayanna

Optional Teaser Workout

Lisa

Chandler

Couldnt do the first combination properly so i just did the 15reps without the switch :)
But my butt is on fire🔥

W1/D1: GYM Quads & Glutes

Megan

W1/D1: HOME Quads & Glutes

Yesenia

W1/D2: GYM Back, Biceps & Core

W1/D2: HOME UPPER BODY

Absolutely loving these workouts.  You’re kicking my butt girl!

Shelby

W1/D3: GYM Shoulders/Chest/Tris

W1/D3: HOME Upper Body

Follow Along Cool Down

W1/D4: GYM Glutes & Hamstrings

W1/D4: HOME Glutes and Hamstrings

W1/D5: OPTIONAL Functional Full Body

W2/D1: HOME Quads & Glutes

W2/D1: GYM Quads & Glutes

W2/D2: GYM Back, Biceps & Core

W2/D2: HOME UPPER BODY

W2/D3: GYM Shoulders/Chest/Tris

W2/D3: HOME Upper Body

W2/D4: GYM Glutes & Hamstrings

W2/D4: HOME Glutes and Hamstrings

My strength is coming back 💪 🙏 🙌

W2/D5: OPTIONAL Functional Full Body

W3/D1: HOME Quads & Glutes

W3/D1: GYM Quads & Glutes

W3/D2: HOME UPPER BODY

W3/D2: GYM Back, Biceps & Core

W3/D3: GYM Shoulders/Chest/Tris

W3/D3: HOME Upper Body

Follow Along Cool Down Upper Body

W3/D4: GYM Glutes & Hamstrings

W3/D4: HOME Glutes and Hamstrings

W3/D5: OPTIONAL Functional Full Body

W4/D1: GYM Quads & Glutes

My knees really really hurt during and after doing the leg extensions. What can I do as an alternative?

Lina

W4/D1: HOME Quads & Glutes

W4/D2: GYM Back, Biceps & Core

W4/D3: GYM Shoulders, Chest & Tris

W4/D3: HOME Upper Body

W4/D4: GYM Cheeks and Hamstrings

Ugh...do not recommend after eating a large dinner.

W4/D4: HOME Cheeks & Hamstrings

W4/D5: OPTIONAL Functional Full Body

W5/D1: GYM Quads & Glutes

Getting atleast one week 5 workout in before Vegas!

W5/D1: HOME Quads & Glutes

W5/D2: GYM Back, Biceps & Core

After a week in Vegas, this workout kicked my butt 🙃 💪 😩

This is my favorite workout for a busy day so far.

W5/D2: HOME Upper Body & Core

W5/D3: GYM Shoulders, Chest & Tris

Had to adjust some of the workout due to my knee being messed up.

W4/D2: HOME Upper Body & Core

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