Name: Playbook - Crystal Renee - W6/D1 Chest + Back
Uploaded: 2023-01-02T04:58:44.134Z
Duration: 30 min
Description: W6/D1 Chest + Back

It’s a good day to do chest and back!! Get ready to feel the burn!! 🔥👊🏼

Complete the following four exercises with minimal rest to get the heart rate up!

- 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

- 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

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

High knees

- 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

Warm up

Complete the following four exercises for three rounds. Rest between each round 30 to 60 seconds

- 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
- 30 punches (15 each arm)

Boat hold + punch

- 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
- Complete a chest press

Boat hold + press

Core circuit

Complete the following exercises with no rest. Once a round is completed take 30 to 60 second break. Complete four rounds

- Bring arms straight back
- Thumbs should be facing down

Reverse Y Raise

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

Upward shoulder shrugs

Circuit 1

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

Dumbbell floor reverse chest press

Circuit 2

- 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

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

Dumbbell floor chest press

Circuit 3

- With slightly bent arms use your rear delts to pull your arms back
- Slowly release

Reverse inward fly

- 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

Circuit 4

W6/D1 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 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 😉

W6/D1 Chest + Back

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