Name: Playbook - Claire Thomas - Upper Bodyweight - Functional
Uploaded: 2024-02-02T19:19:09.561Z
Duration: 45 min
Description: Upper Bodyweight - Functional

Great workout & finished commandos @ 3:40, resting only once in between :)

Liesel

Maaike

Pascale

Brittan Pack

Doesn't feel like it's working my muscles

Oiy! I hadn’t done this one before and it’s one you can do from home! I wanted a tricep workout today and this was perfect!! Loved it, thanks Clair!!

Megan

Alexandra

1. This was a killer workout, and no weights. Loved it!

2. Just when I was beginning to like Burpee’s, a pull up was added. 

3. The pike on a box around the worlds were fun.

Adam Bacher

Holy cow!  This was so challenging and fantastic!  Don't knock on the bodyweight workouts!  I felt like I was doing a HITT during early segment of this!!!

Kimberly

Wow! That was hard, but stuck with! 🙌🏻 looking forward to improving

Janeen

This workout has my arms shot !!🔥🔥but it was a good one !!!! 💛💛💪💪🔥🔥

Destiny Danae Wipf

Gracen Fleming

I almost collapsed att finisher 🤪 . 4 breaks 🤦‍♀️

Loredana Lari

Did that one at a high for gym at a park, that was fun!

Sarah

Commandos are my new least favorite exercise 🥵

Shea Borchers

I had to modify the burpee pull ups . And just do 5 burpees , then 5 banded pull-ups- that was still HARD ! Killer workout . And gives me a TON to work on . 💪😎

Demi

Heather

Upper Bodyweight - Functional

Warm up: Before you begin, I recommend completing the Functional Upper Body Dynamic Warm Up, found in the “Warm Ups” section in the app.

After you crush this workout, please let me know how it went & if you have any feedback!

Work hard, be nice, & get after it! 💪

💛 Claire

- Begin standing under a bar with your legs shoulder width apart
- Place your hands on the floor in front of you and hop back bringing your body down to the floor
- Hop forward taking your hands off the floor and jump up grabbing the bar
- Pull yourself up until your head is over the bar
- Lower down and repeat

Burpee pull ups

- Start with your hands just outside the shoulders 
- Bend at the elbows to lower down 
- Extend your arms engaging your chest as you press up 
- Keep your core tight throughout the movement

Push ups

10 min EMOM

- Start in a push up position with hands on the floor and feet elevated on a box
- Walk your hands clockwise, making a full circle around the box
- Walk your hands counter clockwise, making a full circle around the box

Feet elevated pike around the worlds - box

- Place your hands on the front edge of the box just outside hips
- Move forward off the box with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms, engaging your triceps back up to starting position

Box dips - legs straight

Superset

- Kick up into a handstand against a wall
- Hold position for time

Handstand hold against wall

- Start in a push up position
- Lower your chest to the floor and lift both hands up
- Replace your hands back to the floor and press your chest off the floor back up to starting position

Hand release push ups

TABATA

Complete 80 Commandos as fast as possible (40 each side)
Every time you break, perform 10 Sit ups

- From elbow plank position 
- Walk your hands up to high plank 
- Reverse movement back down to the elbows 
- Maintain a tight core throughout the movement
- Repeating the sequence for time or reps

Commandos

- Bend your legs and place feet firmly on the ground to stabilize your lower body
- Curl your upper body all the way up toward your knees
- Lower yourself back down
- Touching the floor overhead and at your feet each rep

Sit ups

Finisher

Upper Bodyweight - Functional

Nicole Amaral

Ashley

Katy

Shoulders - Dumbbells only

Alyssa

Agnes

Shoulders - Traditional Gym

staci

Hanna Bromö

Nina

Shoulders & Back - Traditional Gym

Awesome workout! I feel the burn in all the right places

Tes Salb

Trish O Malley

Back & Shoulders - Traditional Gym

Brigitte

Kyla

Back & Biceps - Traditional Gym

Killer! Had to do all assisted pull ups at the end!

Yesenia

This was a great workout to build off of with weight, reps, etc.

Katie

Emily

Love this back work. Will be doing this again 👍🏽

Jonah

Emma

The ab rollout… wow… I’ll feel that tomorrow…

Deanna

Back - Functional

Georgina Cantu

kari williams 

Terri

Biceps & Triceps - Dumbbells Only

Scott Webster

dips to failure are not okay!!!😂😂😭

Biceps & Triceps - Traditional Gym

Leslye

Monique Gillette

Hell of a workout!!! Loves it!!! Thank you!!

Modified some stuff and added more to it 💪🏻

Carlisa 

Chest & Triceps - Traditional Gym

Great morning workout! Got in 4 sets of each plus 5 of the first 3.

Chest - Dumbbells Only

Stefanie

Sydney

Sheila

Upper Bodyweight - Home

TBH…I wanted to quit after the first couple minutes but I kept pushing and didn’t quit. I made a modification if I needed to or didn’t go the entire 20 seconds but I didn’t stop. I’m proud that I pushed myself and kept going. This one is tough!!

Stephanie Betsworth

Challenging very hard I love a hard workout

Just getting back into working out after BB and this was killer! Got about 25% of it done, but feeling FIRE! 🔥🔥

Kelsey 

Upper Bodyweight - Home Tabata

Ioana

Only had reasonably light dumbbells so this circuit was perfect… great burn! 🔥 💪

Upper Bodyweight - Functional

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