Name: Playbook - Christina Shepherd - Upper body + core
Uploaded: 2025-10-25T17:25:06.512Z
Duration: 30 min
Description: Upper body + core

Bear plan is hard! But figure  can hold it and work my way up

Theresa

Kristen

Sarah

Quick and to the point!! Christina has the best workouts for moms on the go who are looking to build strength and curves!

Charlie Rose

It felt great. The last one was so tough! 🥵

Rocío

Second through this program and I’m seeing where I am ready to increase the weight!

AmyK

short but challenging 💪🏼 baby wanted to climb on me during the bear crawl but he just made it more challenging lol 😅

Inez

Alternatives to workouts with plates please 😊

Mahra

Love that all of these can be modified to be done without equipment.

Miriam007

Making a fluid workout video versus in small pieces.

Joanna

This a favorite I come back to all the time!

Amelia

Good sweat. Coming back for those bear plank rows lol

Phyllisina

I love this one. I keep coming back to it!

-1/2 kneeling shoulder to shoulder press
-1/2 kneeling around the world
-Ts and Ys
-Lean back + front raise (modifications: kneeling front raise)
-Bear plank rows (modification: rows leaving your knees on the ground)

3x10 each. 

*Focus on keeping your core engaged throughout.

Talk through

- start in half kneeling holding one dumbbell with both hands at one shoulder. 
- Press dumbbell overhead
- Then bring down to opposite shoulder. 
- Press overhead and return to starting position. 
- Keep your core engaged throughout the movement

1/2 kneeling shoulder to shoulder press

- Start in 1/2 kneeling position. 
- With a dumbbell pass it around your body in a circular motion passing it from hand to hand and front to back 
- Repeat for desired reps
-Then go the opposite direction and repeat for reps.

1/2 kneeling dumbbell around the world

- From a kneeling position, bend forward keeping your back flat and core engaged. 
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position
-Then raise the dumbbells into Y position. Lower with control to starting position. 
-Repeat for reps 

Start with no weight and progress to light weights.

Dumbbell kneeling Ts and Ys

- Start in kneeling. 
-Engage your core and lean back as you Raise plate in front of you until you reach shoulder height 
- Lower with a slow controlled movement and return to starting position.  
- Repeat for reps. 


Modification: perform the front raise in kneeling without leaning back.

Lean back + Plate front raise

-Begin on hands and knees. 
-Engage your core and push through your feet and hands lifting knees off the floor. 
-Row one dumbbell up towards your hip on same side.
-Lower dumbbell down and repeat on opposite side. 
-Repeat on opposite arm keeping core engaged throughout. 
-Repeat for reps. 

Modification: perform rows on hands and knees keeping knees on the floor throughout.

Bear plank + row

Upper body + core

Intro

Make It Challenging

Sets & Reps

Importance of Protein

I found the videos showing how to do it. My friend and I are doing your program 30 minute workouts.

Love that it’s only 30 minutes! Great workout!

Walesia

Holy hell those prone hip and has me shaking

Kelly

Lower Body

Never takes me as long as you say unless it’s upper body 🤷🏻‍♀️

Love it.  Perfect short effective workout!

Jenna

Lower body

Rest Day

quick and easy 💪🏼 next time will definitely up the weight

Back Day

Arden

So tough. I upped my weights and really pushed hard. What I love about doing this a second time is seeing that I can use heavier weights than the first time through!!!

quick but challenging 😅 loved it and really focused on my form this time

the single leg lift/thrusts are still crazy challenging for me! But I just keep at it and hope for gains 📈

Angela

Glute Focused Lower Body

This was good. Did three rounds in 20 before adding biceps and core

Kimberly

Upper Body

great full body and core combo - that squat with DB raises 🔥

Jody

Full Body/Core

hard!! had to do body weight but it’s okay. form>>>everything

Love the seated to stand exercise on one leg!

Pretty sure I won’t be able to walk tomorrow after this one 😂

Lauren

OH press with march is harder than it looks !!

Upper Body & Core

a few very effective moves for shaky legs 😊

Glutes

Second time through - increased some of the weight from last time and added a fourth set. Feels great!

Back & Core-(with a band)

doing it as a circuit was soo good and challenging 😅😛

great combo of moves, very helpful instructions

Alexandra

Full Body

I LOVE CORE WORK (sorry for shouting lol)

Super intense. Clearly I need to do this routine more often.

It's one of the best workouts , probably tomorrow I won't be able to walk 🤯🎯💐

always look forward to the full body days ! 💙

Glutes -home or gym

I actually did this in 35 minutes without warm up and swapped the bridges for Kas bridges and banged it out💪🏼

Those v-sit lateral raises were tough- I need to do those more frequently!!

Upper body + core

Community

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