Name: Playbook - Christopher Kellum - W1/D1 Upper Body
Uploaded: 2023-06-10T23:02:28.871Z
Duration: 25 min
Description: W1/D1 Upper Body

Phenomenal workout. Great way to start the morning.

Nathan

Joyce

The exercises are very challenging. Today was my first time trying this and this is my first time working out in a while, so I did not complete all the exercises. I will try again tomorrow. I looked at all the videos and the instructions are very clear. The camera angles clearly show proper form.

Hasan

Mark

It was solid honestly gave a a basic workout. The beginning circuit was really easy but the second circuit gave a solid workout. The third circuit was really balanced honestly and though I found it not too hard, it gave me a good sweat.

Patrick

Brent

Bryan

Great workout, easy for beginners-moderate, and I can really feel it burn in my core!

Christian

Noah

Justin Shawn Christian Linton

This is a bodyweight only workout so all you need is yourself and some water! This is going to strictly hit the upper body. These workouts consist of multiple circuits and minimal time to allow you to maximize your results in the least amount of time

-Using your phone or a stopwatch to keep time is best .
-Complete each exercise for 30 seconds there is no amount of reps to hit this is an all out effort as many reps as you can get
-After you complete each exercise rest for 30 seconds
-Then proceed to round 2 until you finish all 4 rounds
-Each round equates to 2 minutes including rest

- Hands begin directly below but slightly outside shoulder width 
- Maintain a straight body line between shoulder and ankle by squeezing the midline 
- Elbows bend along the body, they do not flare out 
- Chest to ground 
- Lift hands off the ground at the bottom of the movement, then return them and press straight up, maintaining a solid midline

Hand release push ups

- Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position.
- Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed. Repeat in an alternating fashion  with legs going to the opposite arm each rep

Cross body mountain climbers

- Lie on a mat on your stomach and straighten your legs behind you.
- Place your elbows on the ground and slide your shoulders down.
- Lift your upper back, pressing your hips into the mat. Keep your head and neck neutral. 
- Lower to starting position

Back extensions

Circuit 1

- Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length. Move your feet up to a box or bench. This will be your starting position.
- Next, lower yourself downward until your chest almost touches the floor as you inhale.
- Now breathe out and press your upper body back up to the starting position while squeezing your chest.
- After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.

Decline push up

- Start in a high plank, or push-up position with your feet slightly wider than hip width apart.
- Keep your lower back stable as you raise one hand to tap the opposite shoulder.
- Repeat on the opposite side.

Plank shoulder taps

-Start in a high plank position
-jump feet forward and knees to elbows
-jump feet back into a high plank position
-Repeat as quickly as possible.

Plank thrusters

Circuit 2

- Get on all fours on the floor with your feet hip-width apart and hands shoulder-width apart. Push your hips up as high as possible so that you resemble an inverted V. Keep your back flat with your arms and legs straight but knees unlocked. You should be up on your toes. This is your start position.
- As you lower your hips, keep your legs straight but allow your arms to bend as you push forward so that your chest nearly grazes the floor like a dive bomber.
- Press back through your hands to full arm extension and repeat for the required number of reps.
- Curve your back and extend your arms without locking out; your face should be looking forward the top. Hold for a count and reverse direction, pushing your hips up so that you're back in an inverted V.
- Repeat for the required number of reps.

Dive bomber push ups

-Lie down on your back. Plant your feet on the floor, hip-width apart. -Bend your knees and place your arms in front of you. 
-Contract your abs and inhale.
-Exhale and lift your upper body, keeping your head and neck relaxed.
-As you lift reach your arms & tap your toes
-Inhale and return to the starting position

Crunch toe taps

-Get down into a plank position so that your toes are touching the ground as well as your forearms and the palms of your hands.
-Keep your body in a straight line.
-Using the palms of your hands push yourself upwards and lock your arms out.
-Lower yourself back down onto forearms. This completes one repetition.

Sphinx tricep push up

Circuit 3

W1/D1 Upper Body

Great workout, feel it in your legs afterwards.

The videos are very clear and the instructions provide further clarity. After watching each video and then reading the instructions and then watching the video again, you get a clear sense of what you have to do. Independent of how you might feel after performing these exercises, the videos are clear and the instructions are clear and you can do the exercises easily. You should take it slow if you are just starting these workouts. Your body needs to get used to working out.

Kerry Chia

W1/D2 Lower Body

This is the third day from the body weight only program that I have tried. I have a few more days left to try from the program. If you do not want to invest in buying weights or gym equipment, or if you do not want to invest money in a gym membership, then this program is perfect for you. You will definitely loose weight and get in shape. You probably won’t get that perfect sculpted body, for that you will need to lift weights, but you will loose weight and you will get in shape. If this is your first time working out in a while, take it slow. Work on form. And if you feel sick, do not continue. Take a rest and try again tomorrow.

W1/D4 Full Body

This was a nice break from all the other intense days. Very nice and relaxing. I did all exercises except the upward dog.

This was a very helpful stretch session, gracias!

Camila Calderon

W1/D5 Stretches & Mobility

W1/D6 Core circuit

Marisol Del Villar

Just FYI the reps for the obliques are off. Left is 20 right is 25. Solid ab workout though!

W1/D1 Upper Body

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