Name: Playbook - Crystal Renee - W1/D5 Back & Chest
Uploaded: 2023-01-02T04:58:44.050Z
Duration: 45 min
Description: W1/D5 Back & Chest

Meghan Long

Definitely had to modify the flutter kicks but loved the work out!

Jenise

I gotta be honest- this one wasn’t my fav.  5 rounds per set is soo much- I just got kind of bored.  And it took a ton of time so even cutting out the abs I hit the 40 minute mark and wasn’t even done with the fourth set.  Also I felt like it was heavier on chest than back?  Sorrryyyy don’t hate me 😉

Lisa

This one was great! I had a hard time with the v-ups but that was pretty much it. And I did higher weight and I’m telling good and shakey!

Lana

This one is a burner! Get it done quick to burn fat and build muscle!!

Leave a comment below on how much you loved this one 💪🏼

Arm circles

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

Warm up

-Do this core circuit 3x with minimal rest between each exercise. Rest 30-60 seconds after each round.

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Go back down and touch your foot
- Repeat on the opposite side
- Focus on engaging your core

*10 on each side

✨Modification- Crunches

Bicycle crunches

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

*10 (up and down is 1)

✨Modification- Flutter kicks parallel

Flutter kicks

- Lay with your legs and arms extended 
- As you raise your legs, reach your fingers toward your shins and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

✨Modification- modified v-ups

V-ups

- Begin in a supine position with arms holding a weight and legs straight up
- Roll your shoulders off the ground and reach the weight to your toes
- Roll back down and repeat

✨Modification- Toe touches without the weight

Dumbbell toe touches

Core Circuit

Alternate back & forth between the two exercises for 5 total rounds. Try not to rest between the two exercises. Once you complete one round, rest 30- 45 seconds.

- Begin lying supine on the ground with the dumbbells over your chest
- Lower the dumbbells down to chest level
- Press the dumbbells back up engaging your chest
- Superset with reverse row

DB bench press

- Bend forward bringing your chest to your thighs
- Pull the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Dumbbell reverse row

Superset 1

Alternate back & forth between the two exercises for 5 total rounds. Try not to rest between the two exercises. Once you complete one round, rest 30-45 seconds.

- Start by lying down with hands close together with the dumbbells
- Lower weight down until it taps your chest
- Extend arms straight back up

Close grip bench press

-Allow the arms to hang in front of the body with a dumbbell in each hand.
-While keeping the abdominals tight, slowly perform shoulder extension and external rotation in a circular pattern until the arms are by the sides of the body.
-At the end range, the palms are facing away from the body with the thumbs pointing upward and the shoulder blades are retracted and depressed.

Standing cobra

Superset 2

- On a flat bench or ground with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell chest fly (flat)

- Hinge at the hips and come down with a neutral spine
- Pull the dumbbell up engaging your lats 
- Keep your core tight focus on a slow controlled movement

Dumbbell alternating bent over rows

Superset 3

- Place your upper back on the bench or ground 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell pullover

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

✨Modification- Modified push-ups

Push-ups

Superset 4

W1/D5 Back & Chest

Before you begin!

Super great test run! Def shows you your strength’s and weaknesses.

Debbie

TEST DAY!

Week 1 Modifications

Great workout! My first time doing the body weight skull crushes, they are NO JOKE!

Jera Donner

Awesome upper body burn- my arms are shaking 🎉

W1/D1 Shoulders, biceps & triceps

W1/D2 HIIT

Great workout! Hard, but doable, perfect!

Thanks! Had to modify because of time but it was still an amazing workout!!

W1/D3 Legs

W1/D4 HIIT

Week 2 Modifications

W2/D1 Shoulders + Biceps +Triceps

W2/D2 HIIT

Samantha

My legs are shaking! Thanks for a great workout!

We are what we habitually do!
Thank you Crystal for giving me a plan that helps me succeed in my physical aspirations.

W2/D3 Legs

W2/D4 HIIT

W2/D5 Chest & Back

Week 3 Modifications

W3/D1 Chest + Triceps

W3/D2 HIIT

LOVE these workouts!!!!
Definitely had to modify the pistol squats.

W3/D3 Legs

W3/D4 HIIT

this was killer!!! After all her workout I do cardio and I feel so dang good!!

W3/D5 Back + Biceps

Week 4 Modifications

Question… is there a specific reason why you lift your head up off the ground while you are doing core work?

W4/D1 Chest + Triceps

W4/D2 HIIT

Had to modify on one of the stomach crunches. Crystal, you are amazing! Loved hearing your little one in the background on the stomach crunches. I can relate, and it keeps it real.😊🙌🏼

W4/D3 Legs

W4/D4 HIIT

This is a sweat breaker! You’ll def feel it all over. I love how her reps are constant and there’s no breaking in between!

W1/D5 Back & Chest

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