Name: Playbook - Crystal Renee - W4/D1 Chest + Triceps
Uploaded: 2023-01-02T04:58:44.099Z
Duration: 45 min
Description: W4/D1 Chest + Triceps

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

Jenise

Complete the following two exercises with minimal rest for two rounds to get warmed up!

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

High knees

- 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 for exercises with no rest. Rest 30 to 60 seconds after the round is complete

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

Flutter kicks

- Raise your arms and legs
- Keep your core engaged 
- Focus on breathing
- Punch out holding weight 

*15 each arm

✨Modification - boat hold punches no weight

Boat hold punches

- 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

- Raise your arms and legs
- Keep your core engaged 
- Focus on breathing
-Add a chest press 

✨Modification- boat hold 20 seconds

Boat hold chest press

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.

- Arm extended above shoulders holding a dumbbell
- Bend at the elbow lowering the dumbbell towards your head
- Fully extend up contracting your tricep

*12 on each arm

Single arm dumbbell skull crusher ground

- 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 on dumbbells

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

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

Tate press

Superset 2

- 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
- Lower back to starting position

Dumbbell tricep kickbacks

'- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

✨Modification- Modified push-ups

Diamond push ups

Superset 3

- Bend the knees & lean forward
- Bring the arms out, twisting them back together squeezing your chest

Dumbbell twisted fly

- 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

Superset 4

W4/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

Loved this one! Love the cardio elements with the weight lifting!

Nicole

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/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

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!

W4/D1 Chest + Triceps

Community

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