Name: Playbook - CD Performance - Week 1 Upper Body Hot Girl Summer Edition
Uploaded: 2023-01-03T14:36:01.525Z
Duration: 45 min
Description: Week 1 Upper Body Hot Girl Summer Edition

Leslie

Arms are fire!! I love going back and doing workouts I have completed to see my progress!

Brittany

Loved this one! I’m a fan of upper body and this one was great. I ended on the floor after the planks.

Brandi Gresham

Wheww- day 2 hot girl summer! It took me a little longer,  but I got er’ done! #letsdothis  #tanktoparms

Laura

Ashley Crossley

Only a Challenge would have me doing upper body at 11pm. 😅💪🏻
Get it done!

Regina

Emily

Katie Mueller Stolman

💪🏼💪🏼hot girl challenge for the win!

I bumped up my weights starting today! Day 1 ✅

Season

Ashley

Upper Body:

Pick a weight where those last few reps are tough, while keeping good form! 4 total rounds! Let’s Gooo!

Find a band that allows you to increase your mobility by warming up your shoulders And back.

Band Over and Back

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

Lat pull down

You can use band, DB or kettlebell
Keep your core engaged and control your tempo of your press.
Do not lock out your elbow!

12 each arm

Single arm shoulder Press

bend torso forward, knees slightly bent, pull dumbbells or bands toward your waistline, while squeezing shoulder blades then slowly lower weight to starting position. 
*anchor band to door for at home*

Cable row

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

Begin standing tall with your feet about hip-width apart. Keep your abdominal muscles engaged.
Hold one dumbbell/ or band in each hand. Let your arms relax down at the sides of your body with palms facing forward.
Keeping your upper arms stable and shoulders relaxed, bend at the elbow and lift the weights so that the dumbbells approach your shoulders. Your elbows should stay tucked in close to your ribs. Exhale while lifting.Lower the weights to the starting position.

Bicep curls

Hinge at hips while
Keep lung back training. Bring elbows up while keeping them tucked in by your ribs. Extend elbows back and squeeze. 
*place band under feet and kickback*

Tricep kickbacks

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

Week 1 Upper Body Hot Girl Summer Edition

Holy leg day.... legs are on fire 🔥🔥🔥🔥

Week 1 Leg Day Hot Girl Summer Edition

Great workout. Little tough as I’m a newbie, but was able to modify some moves and make it work!

Week 1 Total Body Hot Girl Summer Edition

Do you write doctors notes? Because I will not be able to walk tomorrow

Megan bauer

Week 2 Leg Day Hot Girl Summer Edition

Arms feeling great and I still have some energy so I’m getting caught up on some workouts that I have previously missed ❤️💪🏼

Week 2 Upper Body Day

Total body Friday! Wow that 4th round was rough but I pushed through 🥵

Total Body week 2 was tough. 🥵
Still working up to a solid 4 rounds
Hoping to get there soon 💪🏻

Week 2 Total Body Hot Girl Summer Edition

Love total body days! Great workout 🏋🏻‍♀️

Week 3 Total Body Hot Girl Edition

Just noticed I didn’t swipe on this Sunday! 😅 good leg day!

Brutal (in a good way!) I will definitely have jelly legs for the rest of today!

Week 3 Leg Day Hot Girl Summer

I’m feeling stronger and mor confident everyday with these exercises!!!! 🥳💪🏼✔️

Week 3 Upper Body Hot Girl Summer Edition

Legs are burning 🔥 on this Saturday 🥵

Butterflies have never been more fun 🦋 😅🦵

Week 4 Leg Day Hot Girl Summer Edition

Whitney

That was perfect! Push ups still make my back angry, but I’m doing 10 sec planks in place during renegade rows.

Week 4-Upper Body Hot Girl Summer Edition

Karen

Week 4 Total Body Hot Girl Summer Edition

Week 5- Leg Day Hot Girl Summer Edition

Week 5 Total Body Hot Girl Summer Edition

Katie Roark

Week 5 Upper Body Hot Girl Summer Edition

Finally getting all the workouts in. Great way to start a Monday! 💪🏽

Week 6- Upper Body Hot Girl Summer Edition

Got 4 full rounds in and few into the 5th! Great full body day 🔥

Tired hot girl! Got through 4 rounds of wk 6 total body 🏋️‍♀️

Sonya

Total Body Hot girl Summer Week 6

Leg Day Week 6 Hot Girl Summer Edition

Ran out of time! 2 out of 4 reps is better than none👌🏻

Caitlin Brinkman

The oblique thing made me feel like an idiot but an evening workout did the trick for me!!!

Week 7 Total Body Hot Girl Summer Edition

Monday started right! Lower body done ☑️

Week 7 Leg Day Hot Girl Edition

Arms on fireeee 🔥great workout before the Reds game

Week 7 Upper Body Day

Week 8 Leg Day- Hot Girl Summer Edition

Week 8 Upper Body Day

Really liked this total body workout this week! 👍🏼

Forgot to swipe right on this yesterday 😅 Memorial Day workout was complete

Total Body Week 8 Hot Girl Edition

Getting back to the grind after a long weekend out of town!👏🏻

Week 9- Upper Body Hot Girl Summer Edition

Loved the total body workout today! Got 3 rounds in and walk!

Week 9 Hot Girl Summer Total Body

This morning’s mantra, “I can do hard things!”👊🏻

Leg Day Week 9 Hot Girl Summer Edition

Great work out! Heart rate is pumping! 🔥

It was no Murph, but it was a tough one! 😓🇺🇸

Gina

Week 10 -Total Body Hot Girl Summer Edition

Those static front raises are getting easier!👏🏻💪🏻

Week 10 upper body-Hit girl summer edition

Work interrupted but I pushed through what I had time for!👌🏻

45 rounds - aspirational or typo ?🤷🏻‍♀️ got through 4 rounds😊

Week 10 Leg Day Hot Girl Summer Edition

2 rounds of lower body followed by a run before an 11 hr day! Gettin it in!

Great workout. Haven’t done much for the last week but I showed up!

Week 1 Upper Body Hot Girl Summer Edition

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