Name: Playbook - Chandler Nicoll - W8/D4: HOME Upper Body & Cardio
Uploaded: 2024-03-02T15:28:36.494Z
Duration: 45 min
Description: W8/D4: HOME Upper Body & Cardio

Robyn

Ruby

Shoulders, chest & triceps focused💪🏽 

Equipment: 
• Resistance Band 
• Sturdy Chair 
• Optional dumbbell or household item

Get ready for your shoulders & triceps to be on fire with this circuit

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

Banded Front Raises

Triceps Dips

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

Push-up to Shoulder Taps

Side Plank Hold

Circuit 1

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

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

Core focused exercise
Hold weight over head 
Do both arms

OH Marches

Circuit 2

CARDIO

W8/D4: HOME Upper Body & Cardio

W1/D1 Welcome to The Summer Challenge

Mayra

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.

rachel mendoza

W1/D5: HOME LEG DAY🍑

Omg I could only do 3 rounds this time!!! My abs are on fireee!!! 🥵

W2/D1 AB CHALLENGE

Could barely do the Leg Extensions after that second Super Set 👌 🙄 😩

W2/D1: HOME LEGS

Yikes those lunges and split squats did me in at the beginning 😂🔥 definitely going to be sore tomorrow!!

Rayanna

W2/D1: Quads, Glutes & Calves

Oooh these Biceps are poppin 💪🏼🔥

W2/D2: Back, Biceps & Cardio

W2/D2: HOME Upper Body & Cardio

Ashley

Going back and doing all the full body days this week. Loved this one!!

OMG this really tested my Fitness and Endurance level 🥵 yikessss lol I almost gave up at round 3 for the first set but pushed myself to do the whole 5 and now I’m laying on the floor dyyinnnngggg 😂

W2/D3: OPTIONAL Full Body Burn

Im getting my strength back 💪 🙏 😌

W2/D4: HOME Upper Body & Cardio

My arms were pretty sore from doing that Full Body yesterday and playing volleyball in the evening haha glad I pushed through 💪🏼

W2/D4: Shoulders, Chest & Triceps

Keep track of your weights! And add every week 😩🔥 the burn is real

Yesenia

W2/D5: Glutes & Hamstrings

A lot less lower back pain today! Thank you for the explanation on form for SL Deadlifts. 😁 ❤ 😊

W2/D5: HOME LEG DAY🍑

W3/D1: HOME LEGS

Added weight to the barbell this time for the front squats and my legs were on🔥

Alondra

W3/D1: Quads, Glutes & Calves

W3/D2: Back, Biceps & Cardio

Morning workout while everyone is still sleeping. Kicked my butt!

W3/D2: HOME Upper Body & Cardio

Did this Wednesday and forgot to press complete 🙃 
Fantastic workout, was sore for 3 days!

W3/D3: OPTIONAL Full Body Burn

Morning workouts kill me. My arms are on fire!

W3/D4: HOME Upper Body & Cardio

W3/D4: Shoulders, Chest & Triceps

W3/D5: Glutes & Hamstrings

We had record highs today and I think the heat got to me. Started to feel sick close to the end. I finished but not as strong as I normally would.

W3/D5: HOME LEG DAY🍑

W4/D1: HOME LEGS

W4/D1: Quads, Glutes & Calves

W4/D2: Back, Biceps & Cardio

W4/D2: HOME Upper Body & Cardio

Yes 🙌🏼 I finally did a full body day!

W4/D3: OPTIONAL Full Body Burn

Nice quick workout before work. Abs are on 🔥

W4/D4: HOME Upper Body & Cardio

W4/D4: Shoulders, Chest & Triceps

W4/D5: Glutes & Hamstrings

W4/D5: HOME LEG DAY🍑

W5/D1: HOME LEGS

W5/D1: Quads, Glutes & Calves

W5/D2: Back, Biceps & Cardio

W5/D2: Upper Body & Cardio

Robyn and I need an ambulance after that one 😂🙈🔥🙌🏼

W5/D3: OPTIONAL Full Body Burn

W5/D4: HOME Upper Body & Cardio

W5/D4: Shoulders, Chest & Triceps

W5/D5: Glutes & Hamstrings

W5/D5: HOME LEG DAY🍑

First one back after 2.5 weeks and I am deeaaddd ☠️

W6/D1: HOME LEGS

This workout left my in shambles. SO GOOOD 🔥🔥🔥🔥

The flutes feel it … I’ve become obsessed with KAS BRIDGES

My legs are on fire!!!! Love this workout!

W8/D4: HOME Upper Body & Cardio

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