Name: Playbook - Chandler Nicoll - W4/D3: HOME Upper Body B💪🏽
Uploaded: 2023-12-31T16:45:55.286Z
Duration: 35 min
Description: W4/D3: HOME Upper Body B💪🏽

Ruby

Lisa

HOME: Upper Body & Core! 

All you need is your resistance band for this one! It’s important to remember form over everything. If you are struggling with an exercise and losing form, definitely do the option! That way you will build your strength and get more out of the exercise. 

Options: 
Knees down or a lighter resistance band

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

Do all reps before taking your rest each round.

Grab something to create “elevation”
Plank position to start 
Hands on the outside of object 
Avoiding hip movement place one hand on object then the other 
Once hands are back on the ground 
Press hips back towards heels

Elevated In & Out to Blast Off

Place Band on wrists 
Press band out, wrists in line with shoulders creating tension 
Hinge at hips
Walk hands out until in plank position 
Walk hands back in

Upper Band Walkouts

Place band around wrists 
Plank position, tuck hips & squeeze core 
Widen feet if necessary 
Avoid hip rotation bringing one arm out

Band SA In & Out each side

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

Circuit 1

Times rounds! Make sure to use the timer & do your best not to take rest until time is up💪🏽

Blast Off to Hand Release Push-ups

Hands in line with shoulders 
Tuck hips
Wide stance with feet 
Avoid hip rotation

Palms to Elbows

Hands in line with shoulders 
Rotate at spine keeping arm straight 
Creating a straight line from hand to hand

Plank Alt Rotations

Feet hip width apart 
Hinge at your hips bringing hands down to ground 
Walk hands out into plank position 
Jump feet forward into squat (don’t stand up) 
Jump feet back 
Walk hands back and stand up

Walkout to Pop Jack

Triceps Dips

Circuit 2

W4/D3: HOME Upper Body B💪🏽

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/D3: HOME Upper Body B💪🏽

Community

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