Name: Playbook - Chandler Nicoll - W4/D2: HOME Upper Body & Core
Uploaded: 2023-12-31T16:45:55.268Z
Duration: 35 min
Description: W4/D2: HOME Upper Body & Core

Ruby

The abs exercises were gooooood!!!💪🏼

Lisa

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

Five 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

Feet hip width apart 
Elevate hips & squeeze glutes the entire time 
Warm band around sturdy table or chair 
Pull band towards chest using lats

Band Pullover w/hip bridge hold

Option: drop to knees 

The goal is to avoid hip movement so squeeze glutes and core. Widen up feet if needed

Plank Front Walk to Palms to Elbows

Blast Off to Hand Release Push-ups

Lay in belly
Keep legs straight & toes firm on the ground
Squeeze lower back & glutes

Back Extensions

Circuit 1

Repeat all four exercises until time us up

Lay flat on back 
Using core sit up bringing one leg up at the same time 
Slow on the return
Option: bend knee & crunch

Single Leg V-Up

Hands by hips 
Extend legs out 
Crunch back in

Option: heels touch ground

Knee Tucks

Rotate at spine 
Opposite knee opposite elbow 
Hold for 1 second

Bicycles

Reverse Crunch

Abs🔥

W4/D2: HOME Upper Body & Core

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!

W4/D2: HOME Upper Body & Core

Community

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