Name: Playbook - Chandler Nicoll - W7/D2 : HOME UPPER BODY & CORE💪🏽
Uploaded: 2023-12-31T16:45:55.497Z
Duration: 40 min
Description: W7/D2 : HOME UPPER BODY & CORE💪🏽

I did my first real, on my feet push up today 🙌🙌🙌🙌🙌 I don’t know when/if I’ve ever done one!!! Feeling pretty strong (and sweaty) over here 💪

Lisa

20 minutes jump roping with sunburned legs almost did me in!

Ruby

HOME based upper body with a little bit of spice at the end! 

Equipment: 
Resistance Band

Repeat the two exercises for 5 min as many rounds as you can! 

Take your time & focus on form

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

Grab something sturdy to create incline 
Start in plank position hands on the outside of item 
Avoiding hip movement 
Place one hand on then the other, then one hand off then the other

Incline In & Outs

Walk hands off of incline avoiding hip movement by squeezing glutes & core 

Straight into a push-up (drop to knees if needed)

Incline In & Outs to Pushup

Circuit 1

Complete all reps for every exercise before taking your rest each round

Place band around wrists 
Press out against band, bringing wrists in line with shoulders

Banded Front Raises

Band High Row

Band Tricep Kickbacks

Plank Position 
Tuck hips 
One push-up then one shoulder tap

Push-up to Shoulder Taps

Triceps Dips

Circuit 2

CARDIO

W7/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!

W7/D2 : HOME UPPER BODY & CORE💪🏽

Community

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