Name: Playbook - CD Performance - Week 6- Upper Body Hot Girl Summer Edition
Uploaded: 2023-01-03T14:36:01.688Z
Duration: 45 min
Description: Week 6- Upper Body Hot Girl Summer Edition

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

Ashley Crossley

Regina

Leslie

Season

Emily

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

Week 6- Upper Body Hot Girl Summer Edition

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

Ashley

Week 1 Leg Day Hot Girl Summer Edition

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

Week 1 Upper Body 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!

Katie Mueller Stolman

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

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 6- Upper Body Hot Girl Summer Edition

Community

More workouts from CD Performance