Name: Playbook - Crystal Renee - W2/D1 Shoulders + Biceps +Triceps
Uploaded: 2023-01-02T04:58:44.058Z
Duration: 45 min
Description: W2/D1 Shoulders + Biceps +Triceps

Meghan Long

Jenise

Cheers to week 2! You made it through week 1! Good job! Who’s ready to to get stronger this week?!

Drop a comment below on how much you loved doing upper body today!

Complete these 2 warm up exercises back to back with no rest.

- Move your arms in circles forward for 30 seconds

Arm Circles

- Jump rope with the rope passing under your feet once each jump

Jump rope

Warm up

Complete these 4 core exercises with no rest until you finish the round. Rest 30-60 seconds between each round. 3 rounds total!

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
-  Then do a single leg V-up
- Repeat on the opposite side
- Focus on engaging your core

*10 on each side

✨Modification- Bicycle crunches

Bicycle crunches + alternating V-up

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Lower back in a controlled motion 
- Engage your core throughout the movement

✨Modification- Crunches

Butterfly sit-up

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunches

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

✨Modification- Leg raises

Leg raises to hip raises

Core Circuit

Alternate back & forth between the two exercises for 3 total rounds. Try not to rest between the two exercises. Once you complete one round, rest 30-60 seconds.

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

*12 on each side

Side lateral raise

- Press up rotating your wrist as you press up
- Reach full extension and come down with a controlled motion 
- Keep core engaged

*12 on each side

Single arm dumbbell shoulder press

Superset 1

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Dumbbell hammer curl

- From a push up position with each hand on a dumbbell
- Bend elbows to lower body down until chest touches the floor 
- Keeping a neutral spine and core tight
- Straighten elbows to press body back up

✨Modification- Modified push-up

Dumbbell push ups

Superset 2

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

- Begin in a push up position with hands together
- Move one hand to the side and lower body towards the ground
- Press through your hands and press back up
- Bring hands center and repeat on the other side

✨Modification- Modified push-up

Side to side push ups

Superset 3

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps one at a time
- Lower back to starting position

*12 on each arm

Dumbbell tricep kickbacks

- Come down as slow as you can

✨Modification- Modified negative push-up

Negative push up

Superset 4

W2/D1 Shoulders + Biceps +Triceps

Lana

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 🎉

Lisa

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

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

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 😉

W1/D5 Back & Chest

Week 2 Modifications

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!

W2/D1 Shoulders + Biceps +Triceps

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