Name: Playbook - Crystal Renee - W6/D5 Upper body
Uploaded: 2023-01-02T04:58:44.146Z
Duration: 30 min
Description: W6/D5 Upper body

Lana

You made it!! Congrats on completing the full 6 weeks of this dumbbell program! Wow God is good! Hope you feel better from when you started and have more energy. Don’t stop working out! You got this! Now on to the next program 🙌🏽🔥

Complete the following 2 exercises back to back for 2 rounds with no rest to warm 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 circuit with no rest until the round is complete. Rest 30-60 seconds inbetween each round. Complete 3 rounds

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Bring the top leg towards your elbow engaging your obliques

*10 on each side

✨Modification- Hold 20 sec side plank

Side plank crunches

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Lower your hip to the floor and lift back up engaging your core

*10 on each side

✨Modification- side plank hold for 10 seconds each side

Side plank hip raises

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time
- Alternate reaching out each arm

Plank reaches

- Bring your torso up, touching your opposite foot
- Lower with a slow controlled movement keeping your core engaged

*5 on each side

✨Modification- crunches or sit-ups

Sit-up + Toe touch

Core circuit

Complete the following super set, back to back of the two exercises with no rest in between. Rest after each round rest 30 to 60 seconds. Complete three rounds!

- On the ground with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest
- Lower dumbbells to a chest press and bring them back together

Dumbbell chest fly + press

- Begin in a push up position with hands together
- Move one hand to the side and lower body towards the ground
- Press through your hands and press back up
- Bring hands center and repeat on the other side

✨Modification- Modified push-up

Side to side push ups

Superset 1

- 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

- With your elbows in, bend your elbows and duck your head
- You can do this on a chair, couch or bench
- push your body back to the starting the position by straightening your elbows

Bodyweight leaning skull crushers

Superset 2

- Press up rotating your wrist as you press up
- Reach full extension and come down with a controlled motion 
- Keep core engaged

*12 on each side

Single arm dumbbell shoulder press

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

Superset 3

- Complete 7 curls half way up
- Complete 7 curls half way down
- Complete 7 curls all the way up and all the way down

DB 21’s

- 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

W6/D5 Upper body

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/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

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!

W6/D5 Upper body

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