Name: Playbook - CD Performance - Back to Basics Upper Body Week 7
Uploaded: 2023-01-03T14:36:01.184Z
Duration: 45 min
Description: Back to Basics Upper Body Week 7

The actual workout I did today. Feeling good!

Ashley Crossley

Keep your legs straight but knees soft. Walk your hands out into a plank position and holiday for 1-3 seconds. Walk back up without bending your legs and slowly roll your spine up to standing position 1 vertebrae at a time.

Inchworm

Keep spine neutral and core tight. Walk hands side to side while keeping good form. Drop down to knees for modification.

Walking push up

You can do this at the gym with a machine or at home, find yourself a door and anchor your band to the top of the door.
Keep hands wide and pull elbows down to your sides. Pull one arm down at a time while holding opposite arm still. Keep chest tall and act as if your shoulder blades are swallowing your spine.

Static lat pull down

Place a target in front of you and reach! If you are unable to keep your core tight and engaged lower down to your knees for more stability

Plank w/ reach

Attach a resistance band to a door frame or other stable surface. Legs shoulder width apart, slight bend in your knee. Slight hinge at your hips. Arms above your head, slight bend in elbow. Hands facing you & pull down with slightly bent arms.

Resistance Band Swimmers Row

Bring the dumbbell up to your chest, concentrating on lifting it with your back and shoulder muscles rather than your arms. Keep your chest still as you lift. At the top of the movement, squeeze your shoulder and back muscles. Lower the dumbbell slowly until your arm is fully extended again. Do all your reps on one arm before switching to the other side.

*anchor band low to use instead of dumbbells*

12 each arm

Single arm
Row

Your hands should be shoulder-width apart on the surface you are dipping from( bench/couch, chair,etc.) with your arms straight. Squeeze your core and glutes then raise your chin and chest to keep your body tight. From there, start the move by bending your elbows. Dip down until your arms are at a 90-degree angle. Then push back up.

Tricep dips

RB Wide Bicep Curl

Stand with a dumbbell/band in each hand at your sides. Keep your back straight, brace your core, and then slowly lift the weights out to the side until your arms are parallel with the floor, with the elbow slightly bent. Then lower them back down,

Side raises

Back to Basics Upper Body Week 7

Seriously the best at home workout. Love that I can knock it out before my kids wake up. Great way to start the day!

Kelly

Regina

Back to Basics Leg Day Week 1

Erin

First arm day done and feeling good ✔️💪🏽

Back To Basics Upper Body Week 1

Feeling good after that total body workout!

Tough one. 4 rounds of Lunges are no joke. 🥵

Great! I love how easy these are to do at home! It’s so helpful that I can still workout without finding a sitter to watch my littles at home

Back to Basics Total Body Week 1

Season

Back To Basics Week 2- Leg Day

Didn’t want to do this but got it done! 💪🏻

Back to Basics Week 2- Upper Body

Back to Basics Total Body- Week 2

Back to Basics Upper Body Week 4

Tough lower body week 3 workout 🏋️‍♀️ but pushed through!👍🏼

Sonya

Back to Basics Leg Day Week
3

Oops! Meant to choose 5!  I love total body work outs!

Love the mix of weight training with the higher cardio movements in this total body workout for week 3 💪🏼

Back to Basics Total Body Week 3

Back to Basics Leg Day- week 4

Back to Basics Upper Body- Week 4

Back to Basics Total Body - Week 4

Back to Basics Leg Day Week 5

Back to Basics Upper week 5

Back to Basics Week 5 Total Body

Oops did this one last week. Must have skipped one. I’ll go back at look!

Back to Basics week 6- Leg Day

Back to Basics week 6- Upper body

Back to Basics week 6- Total Body

Celebrated first of 2 Thanksgivings today. A full belly did not stop me from getting workout in but it did take all I had to get 3 rounds in! 🥵

Back to Basics Upper Body Week 7

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