Name: Playbook - The Daily FLO - 6.2 - AEROBIC + BICEPS & BACK
Uploaded: 2024-04-17T18:45:08.180Z
Duration: 50 min
Description: 6.2 - AEROBIC + BICEPS & BACK

Richard

Kelsay

Owen

James

Macy

Today is designed as a bodybuilding style upper body workout along and for aerobic core conditioning. Perform Movement Preparation first as your warm up. Then perform the Aerobic Core Conditioning and Upper Body Strength circuits after. Have fun, and go get after it! Be sure to take a pic and tag me on social media when you finish 📸💪


The Lineup: 

1.) Movement Prep:
- Warm Up

2.) Aerobic Core Conditioning
2:00 minutes Aerobic Activity #1 (YOU CHOOSE)
2:00 seconds Aerobic Activity #2 (YOU CHOOSE)
8R/8L x Turkish Sit Ups 
REPEAT 4x Rounds, REST 0:30 seconds between each round

3.) Upper Pull Strength Circuit (biceps/back/shoulders):
8x Weighted Chin Ups (IF unable to perform with weight, do without weight; if modification needed for pull ups, use a band or perform inverted rows)
8x Seated Hammer Curls
8x Table Top Rows each arm
8x Alternating Dumbbell Snatches 
REPEAT 4x Rounds, REST 0:60 seconds between each round
GOAL is to maxout on each round and exercise for the prescribed number of reps. Each round the reps will decrease, so your weight should increase.

The Lineup:
20x Cross Body Toe Touches
10x Alternating Hip Opener Mountain Climbers
10x Bodyweight Single Leg RDL each leg
10x Banded ITW (each time you go through ITW series = 1 rep; do without resistance band if resistance band is not available)

- Place one foot in front and dorsiflex ankle so that heel is on the ground and toe is lifted upwards
- Keep front leg straight and hinge at hip to reach to touch toe with opposite hand
- Stand up, repeat to other side for desired reps or sets

Cross Body Toe Touches

- Start in high plank position
- Bring one foot up and place on ground next to hand and pause for 2-4 seconds
- Return foot and repeat to other side
- If having difficulty, be sure to raise hands to an elevated surface such as a box, chair, bench, etc to modify movement

Hip Opener Mountain Climbers

- Maintain upright posture
- Soft bend in front knee, and hinge over at hip kicking opposite leg behind you
- Keep your hips square to the ground
- Lower yourself until your chest is parallel to the ground, then raise yourself back up
- Repeat on same leg for desired reps or time, then switch to other leg

Bodyweight Single Leg RDL

- Use light band (if no band available, you can perform without band)
- Perform ITW sequence for 1 rep
- Repeat for desired reps or time
- Be sure to squeeze your shoulder blades back and down, and avoid shrugging your shoulders while doing exercise

Banded ITW

Movement Prep 2 (Aerobic)

Aerobic Core Conditioning
2:00 minutes Aerobic Activity #1 (YOU CHOOSE)
2:00 seconds Aerobic Activity #2 (YOU CHOOSE)
8x Turkish Sit Ups each side 
REPEAT 4x Rounds, REST 0:30 seconds between each round

Walk, run, stair climber, rower, bike, elliptical, treadmill, jump rope, battle rope, etc.

Aerobic Activity (YOU CHOOSE)

- Start lying on your back with your arm extended and same side knee flexed, your opposite arm and leg should be extended
- Sit up keeping the kettlebell overhead with shoulder pushing up
- Lower back down to starting position 
- Complete desired reps then repeat on the opposite side

Kettlebell Turkish Sit-up

6.2 - Aerobic Core Conditioning

The Lineup:
8x Weighted Chin Ups (IF unable to perform with weight, do without weight; if modification needed for pull ups, use a band or perform inverted rows)
8x Seated Hammer Curls
8x Table Top Rows each arm
8x Alternating Dumbbell Snatches 
REPEAT 4x Rounds, REST 0:60 seconds between each round
GOAL is to maxout on each round and exercise for the prescribed number of reps. Each round the reps will decrease, so your weight should increase.

- Hold the bar with your palms facing you
- Pull up engaging your back 
- Go up until your chin goes past the bar
- Load with weigh if able
- If modification needed, use resistance bands to assist with chin up motion

Weighted Chin ups

- Seated with neutral grip on dumbbell and arms straight
- Curl to shoulder height, then return back to side
- Maintain upright posture

Seated Hammer Curl

- Keep spine neutral with one arm and leg on bench
- Row weight until wrist is by your ribs, then return weight to starting position
- Keep core engaged and shoulders square to ground entire time
- Repeat for desired reps or time on one side, then switch sides

Table Top Row

- Pull the dumbbell straight up leading with your elbow 
- Extend your arm at the top 
- Think of getting underneath the dumbbell as you pull
- Alternate sides until desired reps or time reached

Alternating dumbbell power snatch

6.2 - Biceps, Shoulders, & Back Circuit

6.2 - AEROBIC + BICEPS & BACK

Eddie

This was tough but got through it! 

Pushed myself on lifting heavy and am dripping in sweat!

Charles 

Danielle

1.1 - FULL BODY STRENGTH - PUSH

Will

AHMAD

1.2 - AEROBIC + BICEPS & BACK

Nice to get some mobility in between strength sessions

Jonathan

Good haven’t rolled out like that  sense football

everett emme

An hour on the peleton with stretching was much needed.

Kirstin

1.3 - ACTIVE RECOVERY + SHOULDERS, BACK, & HIP PREHAB

Workout was tough but got through it and am drenched in sweat!

Loving these workouts!

Excellent!!! Felt great even with pull up modification.

Krystyl

Austin

1.4 - FULL BODY STRENGTH - PULL

Excellent workout, just need to build back up my cardio, haven't did a burpee in a hot minute.  Feel better throughout my joints vs when I was just lifting barbell.  Just going to take it one day at a time.

Having way too much fun with these workouts! Thank you

Derek

Ethan W

1.5 - HIIT + CHEST, TRICEPS, & SHOULDERS

RunDominican

halo

2.1 - FULL BODY STRENGTH - PUSH

Michael

2.2 - AEROBIC + BICEP & BACK

My apologies, accidentally hit 1 star. Really enjoyed it, should have been a 5!

Tyler

Josh

Terrance

2.3 - ACTIVE RECOVERY + SHOULDER & HIP PREHAB

Rowdy

2.4 - FULL BODY STRENGTH - PULL

Bit slow tempo but felt good. The weights started to feel really well in the last rounds

6.2 - AEROBIC + BICEPS & BACK

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