Name: Playbook - Crystal Renee - W2/D5 Chest & Back
Uploaded: 2023-01-02T04:58:44.075Z
Duration: 120 min
Description: W2/D5 Chest & Back

Jenise

This workout is such a good one! It’ll make you sweat! Have fun doing this chest & back workout! Make sure you keep your form :)

Drop a comment below once you finish 🙌🏽

Complete the 2 rounds to get your heart beating!

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- 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

Complete the 4 exercises with no rest. After you finish each round rest 30-60 seconds. There are 3 total rounds!

- From a high plank position
- Bring one knee out and forward up to your elbow
- Return to starting position and repeat on the opposite side

*10 on each side

✨Modification- High plank 20 sec

High plank knee to elbow

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Bring your elbow to your knee 
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

*10 on each side

✨Modification- Crunches

Crunch elbow to knee

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Bring knee up to elbow
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

*10 on each side

✨Modification- Side crunches

Crunch knee to elbow

- Begin in a high plank position
- Alternately tap your foot with the opposite hand
- Repeating back and forth for time or reps

*10 on each side

✨Modification- High plank 20 sec

High plank opposite toe touch

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.

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

*12 reps on each side

✨Modification- Modified DB renegade row

Dumbbell renegade rows

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Dumbbell shoulder shrugs

Superset 1

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over corkscrew dumbbell rows

- complete a push-up 
- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs
- Pause at the top

✨Modifications- Push-up/ Modified push-up

Superman push-up

Superset 2

- Lying on the floor with arms extended and palms facing each other
- Keeping a slight bend at the elbows
- Lower the dumbbells to your sides opening your chest
- Press the dumbbells up squeezing your chest

Dumbbell floor fly

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs
- Pause at the top, circle your arms out and back toward your hips
- Reverse the circle bringing the arms back overhead 
- Lower back to starting position

Superman snow angels

Superset 3

- 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

- 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

W2/D5 Chest & Back

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!

Meghan

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 😉

W2/D5 Chest & Back

Community

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