Name: Playbook - Crystal Renee - W3/D1 Chest + Triceps
Uploaded: 2023-01-02T04:58:44.081Z
Duration: 45 min
Description: W3/D1 Chest + Triceps

Welcome to week three day one! Who’s ready for some challenging workouts? You guys can do this! If you feel the need to modify, please modify! 

Don’t forget to leave comments after the work out to let me know what you guys thought about it!🙌🏽

Complete the following 2 exercises 2x each to get warmed up!

- Place your feet on an elevated surface 
- Bend at the elbows to come down 
- Engage your chest as you come up

Decline push up

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Bodyweight dips

Warm up

Complete the following exercises with minimal rest. Rest after each round 30 to 60 seconds.

- 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

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time
- Bring knee to elbow alternating knees 

*10 each leg

Plank spider crunches

- 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

- 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

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.

- Keeping a slight bend at the elbows
- Bring the dumbbells towards you and rotate at the end

Dumbbell fly + rotation

- 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

Superset 1

- Lying on the floor with knees bent 
- Lower weights to your chest 
- Press dumbbells back up over your chest

Dumbbell floor chest press

- Bring your elbows down to the ground 
- Keep your core engaged
- Try not to move your hips back and forth 
- Extend one arm then the other
-12 total

✨Modification- Hold 20 sec plank hold

Commandos

Superset 2

- Start by lying down with hands close together with dumbbells
- Lower weight slowly down until it taps your chest
- Explode and extend arms straight back up

Explosive Close grip bench press

- With your elbow slightly in front of you 
- Press the dumbbell up
- Reach full extension at the top
- Lower with control back to starting position

Standing Landmine chest press

Superset 3

- Laying down start with dumbbells straight up
- Bend at the elbows inward

Tate press

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers close grip

Superset 4

W3/D1 Chest + 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!

Meghan Long

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!!

Jenise

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/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/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!

W3/D1 Chest + Triceps

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