Name: Playbook - Debbie Macphee - Day 13 - Upper Body
Uploaded: 2022-05-09T11:24:27.359Z
Duration: 45 min
Description: Day 13 - Upper Body

The upper body workout was great!! The ab workout afterwards was too challenging

Kathy

It’s Lucky day 13!! 💫🥳
Upper body day and guess what? Some sneaky push ups at the beginning, but you’ll love me for these later when your ripped and strutting your sexy arms all around the place this summer 🤩💃🏻

- From kneeling position 
- Place your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Modified push ups

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (double)

Alternate each exercise for a total of 4 rounds

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell front raise

Lateral raise & front raise

- From a standing position, bend forward, pushing back with the hips 
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Dumbbell  bent-over fly

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

Dumbbell renegade rows

- Place your back on the mat
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell pullover

Perform each exercise for a 60 seconds with a 30 second rest between

- Keeping a slight bend in your knees and core engaged
- Rotate legs one direction in a circle for 60 seconds the repeat for 60 seconds in the opposite direction

Ab halo

In an elbow plank, 
Raise the right leg and then the left leg 
Continue alternating for 60 seconds. Keep the core tight and try to not rock.

Plank leg raise

Start on all fours 
Then raise the knees off of the ground 
Hold that position, but keep the knees as close to the floor as possible. The lower the better for your abs.
With the right legs kick through to the left side, come back to center and repeat on the other side

Twist kicks

- Keep your core engaged and your back in a neutral position 
Keep the knees as close to the ground as possible but without touching the floor. 
- Move side ways and then again in the opposite direction.

Lateral bear crawls

Optional Ab session

Day 13 - Upper Body

Day 1 HIIT Training 
Class

Breathless😝!! Mountain climbers were the hardest for me.. Completed it all 4x💪🏼 Let’s go!! Team DM💗

Loved it 🙌🏻👏🏻 #66 💪🏻💪🏻

Anita

Day 1 HIIT
 (edited version)

Day 2 - Upper body, Push
Class

After 1.5 months of being totally unbalanced (2 jobs 🤪) I am trying to get back on track 💪🏻 & starting from day 1. 
When I think of my happiest time this year, it was when I was doing your workouts 🙌🏻
Hope you are feeling better 🤗😘

Needed an early workout so did this upperbody one again.. so much faster & stronger than the first time around 💪🏻💪🏻 Happy Wednesday 😘

Won’t be able to lift my Wine after that workout 🔥🔥🔥🍷😂

Day 2 - Upper body Push 
(Edited version)

Day 3 Lower body focus 
(The edited version)

Day 3 Lower body focus
Class

Day 4 - Time to Stretch

Loved the kick, step back but I added a punch 🤜🏻 at the end for added spice😉 Amazing sweat!! 🥲

Day 5 - HIIT it out! Class

Day 6 - Lower body focus (class)

Burn baby burn 🔥 it was tough 😅 still ♥️ it

Day 6 - lower body focus (edited version)

🔥 shoulders are popping 🔥 treated myself to a sexy top yesterday… results are showing 😍🤗💪🏻

Day 7 - Upper body pull (class & edited version)

I needed this this morning 🧘‍♀️ feels just as great as if I had done a workout 😊 Happy Friday Debbie 🎉💃

Day 8 - Time to Stretch

Day 9 - HIIT IT Out!

I hate you… but I love you… but sometimes I seriously hate you 😂😂 💪🏻🔥🔥💪🏻😘

Day 10 - Upper body Pump!

Optional Active Rest Day!

Definitely the toughest workout to date, the increased resistance from the band YEAH… loved it 🏋️‍♀️😅😅

Day - 12 Lower Body Focus

Day - 14 Time to Stretch

Day 15 - HIIT IT!

Jelly arms 😂 was great.. I still suck at push ups but I keep trying. Happy Sunday 😘

Day 16 - Upper body

Great workout!! Loved it!! 💪🏼🙏🏻💗

🔥 🍑 Added more weight to the last burn out squat set 😅 I’m not ‘normal’ 😂😂💪🏻

Oh Debbie that was a burner 🔥😅😅 those air squats.. ouch.. still loved it

Day 17 - Lower body

Day 18 - Rest & Recover

This was tough!!!💪🏼💗 Hardest was the plank with the raises🤜🏻 Great workout!!

Day 13 - Upper Body

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