Name: Playbook - Christine Bryan - W1/D2 Week 1 Day 2 (Gym)
Uploaded: 2023-01-19T06:51:48.677Z
Duration: 60 min
Description: W1/D2 Week 1 Day 2 (Gym)

Love the AMRAP mid way through I couldn’t finish as I was pressed for time today but still an awesome workout

Nova Aitchison

Day 1 of shred and I’m ☠️. Can’t wait to keep going!!

Tati

The first two sets are warm up sets. Set three is quality reps until failure. Record this number to use in week 6 to measure progress.

Push-Ups

Add weight each round until the last set of 8 is hard. You should only be able to get in 8 reps that last round. If you feel like you can do more than 8, you should add more weight. Record that number to use in week 6 to measure progress.

Barbell Bent Over Row

Lat Pull Downs

- Place your feet on an elevated surface 
- Bend at the elbows to come down 
- Engage your chest as you come up

Decline push up

Circuit 1

Single Arm Dumbbell Row

- Curl the dumbbells up 
- Rotate your wrists at the top 
- Lower the weights with your palms facing the ground
- Focus on a slow controlled movement

Zottman curl

Circuit 2

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air

Burpee

Plank Shoulder Taps

Jump lunge to squat

Froggers

AMRAP HIIT CIRCUIT

Incline Reverse Fly

Barbell Bicep Curl

Circuit 3

Rope Face Pull

- Hold the rope with your palms facing each other
- Engage your biceps as you curl up
- Keep your core engaged
- Pause at the top and lower slowly

Rope cable curl

Circuit 4

Count your rounds for this one. Record the number of rounds you finish in 10 minutes. You will use that number again in week 6 to measure results.

W1/D2 Week 1 Day 2 (Gym)

Susan

W1/D1 Week 1 Day 1 (Gym)

W1/D1 Week 1 Day 1 (Home)

W1/D2 Week 1 Day 2 (Home)

Fantastic! Except I can’t figure out the zero rest on some exercises, wouldn’t that just be 100 reps instead of 25x4?

Christine

W1/D3 Week 1 Day 3 (Gym)

Danielle

W1/D3 Week 1 Day 3 (Home)

W1/D4 Week 1 Day 4 (Gym)

W1/D4 Week 1 Day 4 (Home)

W1/D5 Week 1 Day 5 (Gym)

W1/D5 Week 1 Day 5 (Home)

Ummmm that was hard, also I leg pressed the heaviest weight I’ve ever done🙌🏼

Ready to begin my week 👌🏼💪🏽🔥❤️

W2/D1 Week 2 Day 1 (Gym)

W2/D1 Week 2 Day 1 (Home)

W2/D2 Week 2 Day 2 (Gym)

W2/D2 Week 2 Day 2 (Home)

W2/D3 Week 2 Day 3 (Gym)

W2/D3 Week 2 Day 3 (Home)

Love how much you change the workouts weekly … I never get bored ❤️🎉✨🔥💪🏽

W2/D4 Week 2 Day 4 (Gym)

W2/D4 Week 2 Day 4 (Home)

W2/D5 Week 2 Day 5 (Gym)

💪🏽🔥 love a great Sunday workout!

W2/D5 Week 2 Day 5 (Home)

W3/D1 Week 3 Day 1 (Gym)

W3/D1 Week 3 Day 1 (Home)

W3/D2 Week 3 Day 2 (Gym)

Jeez it was a great at home WOD 🔥👌🏼💪🏽🎉💕

W3/D2 Week 3 Day 2 (Home)

W3/D3 Week 3 Day 3 (Gym)

W3/D3 Week 3 Day 3 (Home)

W3/D4 Week 3 Day 4 (Gym)

W3/D4 Week 3 Day 4 (Home)

Challenging WOD for sure 💪🏽🔥❤️

W3/D5 Week 3 Day 5 (Gym)

W3/D5 Week 3 Day 5 (Home)

Great way to begin the week … Week 4 / Day 1 💪🏽🎉✨🔥❤️

W4/D1 Week 4 Day 1 (Gym)

W4/D1 Week 4 Day 1 (Home)

W4/D2 Week 4 Day 2 (Gym)

It was what I needed this Tuesday afternoon 💪🏽✨❤️

W4/D2 Week 4 Day 2 (Home)

I accidentally hit 4 instead of 5 stars because I can’t breathe. Im ☠️☠️☠️☠️

W4/D3 Week 4 Day 3 (Gym)

W4/D3 Week 4 Day 3 (Home)

W4/D4 Week 4 Day 4 (Gym)

W4/D4 Week 4 Day 4 (Home)

I can’t feel my arms and shoulders ❤️🔥💪🏽

W4/D5 Week 4 Day 5 (Gym)

W4/D5 Week 4 Day 5 (Home)

W5/D1 Week 5 Day 1 (Gym)

W5/D1 Week 5 Day 1 (Home)

Fantastic Upper Body 👌🏼✨❤️🎉🔥

W5/D2 Week 5 Day 2 (Gym)

W5/D2 Week 5 Day 2 (Home)

W5/D3 Week 6 Day 3 (Gym)

W5/D3 Week 6 Day 3 (Home)

W5/D4 Week 5 Day 4 (Gym)

W5/D4 Week 5 Day 4 (Home)

Happy Sunday and way to end
(bc I do my last WOD of the week on Sunday) the week 👌🏼💪🏽❤️🔥

W1/D2 Week 1 Day 2 (Gym)

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