Name: Playbook - Crystal Renee - W5/D5 Shoulders + Biceps
Uploaded: 2023-01-02T04:58:44.131Z
Duration: 30 min
Description: W5/D5 Shoulders + Biceps

Jenise

Get ready for an upper body burn!!  🔥🙌🏽 I was sweating after this one!

Comment below once you get after it 👊🏼

Complete the following two exercises back to back for two minutes, 30 seconds each.

- 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 each round with no rest. Rest 30-60 seconds after each round is completed.

- 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 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

- 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

- 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

Core circuit

Complete the following three exercises with minimal rest in between each exercise. Rest 30 to 60 seconds after each round. Complete three rounds.

- 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

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbells up engaging your biceps
- Lower with a controlled motion

Dumbbell bicep curls

- 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 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

- Step forward keeping your chest up 
- Bring your back knee down until both legs are at 90 degrees 
- Hold dumbbell in a bicep curl

Lunge bicep hold

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

Dumbbell hammer curl

Superset 2

- Stand holding a dumbbell in each hand
- Press the dumbbells overhead
- Lower the dumbbells

Dumbbell standing shoulder press

- With a slight bend at the elbow raise the weight
- Raise until you feel your back squeezing

Standing flies

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

Dumbbell shoulder shrugs

Superset 3

W5/D5 Shoulders + Biceps

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 😉

W5/D5 Shoulders + Biceps

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