Name: Playbook - Ellen Nieman - W1/D1 Upper Body
Uploaded: 2024-03-20T17:09:07.861Z
Duration: 45 min
Description: W1/D1 Upper Body

Fantastic workout! What a great start! Truly loved it!!

Mandy

Amanda

I’m not sure I understand how it works but I did it…. :)

First time working out in years and it was rough but I got through it!!

Sandra Beam

Natalie Serna

Third time over doing this program 💪🏼

Rosie

LOVE YOUR WORKOUTS!!! I’m a stay at home/work from home mom and pregnant with our second so working out is so hard to plan and have one more thing to think about. Your plans are incredible, simple and get a solid burn. Love it thank you for these!

Catherine

Great! Not sure if I should up my weight. My last reps I can do pretty easily.

Emily

I really felt that workout, I think next time I need to go slower as it only took 20 mins, I think I was rushing as my arms were like dead, really good workout and can’t wait for more, use to be able to do 25kg in gym but haven’t been in a while so that 10kg was a lot for me, excited to work my way up to 25kg if not more this time! Thank you!

Shakira

TRACEY

I’m on my second round of this now, love working out 6 days a week and I’m really starting to see the gains 💪🏼

Jess

Mahsati

Great for my first try looking forward to add more weight

Hilary

Melissa

Makayla

Good instructions & video, well demonstrated.

Tanya

This was really nice for beginning workout!

Ashley Cozad

Tokyo

It was a great workout.  I use to workout and left 5 x week.  I broke my wrist and stopped.  I forgot how amazing it is and how much better I feel.

Shannon

Loved it! Perfect combination of set, reps, and exercises! Doing these in the morning is going to be a perfect workout in the time I have available!! 🔥🔥🔥

Warm-Up:

5-minute incline walk on treadmill (if accessible)

Arm circles 3 x 30 seconds
Arm scissors 3 x 30 seconds
Jumping Jacks 3 x 30 seconds

*Remember to rate & review each workout upon completion so I can keep track of your completion/participation for when it’s time to pick the winner of the challenge on February 21st!*

- Lay back with your knees bent and feet on the floor
- Hold the dumbbells with arms at full extension
- Slowly lower the dumbbells until both elbows touch the floor
- Press both dumbbells up to starting position

Dumbbell Floor Press

- 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)

Db lateral raises

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

Dumbbell hammer curl

Dumbbell overhead tricep extension

W1/D1 Upper Body

Great leg day!! I'm pretty sure they will be dead all day!!!

Jelly legs, why do they always but bits to use for legs upstairs ? 😩😵‍💫🤪

Clair

Feels good. I’ll be feeling it tomorrow. I love leg day!

W1/D2 Lower Body

Amazing full body workout!! I am wasted and love it!!

I’m going to be in beautiful pain tomorrow :)

Rosina

W1/D3 Full Body

Fantastic workout to start this week off with! My arms are on fire!!

W2/D1 Upper Body

This leg day was a little tough to get through, but I did it!

W2/D2 Lower Body

Full body days rock!! Too bad I felt wimpy today! Still an amazing workout!

W2/D3 Full Body

I am loving these workout! Tough, and I'm able to get them done in the little time I have!

W3/D1 Upper Body

It was one of the best leg days I have had in a while! Moved all my weights up! A very good workout!

It was one of those days when I rolled out of bed at 4:20am and the last thing I wanted to do was hit the gym. I came and I conquered! 40 pound KB swings and Goblet squats for PRs!

I was tired today but still pushed through this great workout! My legs are dead!!

W3/D2 Lower Body

Finally Friday Full Body Work Out! Whoooo hoooooo!

W3/D3 Full Body

W4/D1 Upper Body 2

Another great leg workout. Nice switch up from the first three weeks. Still able to see where the gains are.

W4/D2 Lower Body 2

Another great full body session, legs are feeling it after leg day yesterday 😨

W4/D3 Full Body 2

👍🏼👍🏼👍🏼👍🏼👍🏼👍🏼

Another solid workout, can see the difference/growth in my arm strength, hard work is paying off!

W5/D1 Upper Body 2

W5/D2 Lower Body 2

Another solid workout, upped my reps 😄

W5/D3 Full Body 2

Another great workout, perfect start to the day 💪🏼

W6/D1 Upper Body 2

Another solid workout with heavier weights! Progress!

W6/D2 Lower Body 2

Full cycle complete, been doing 6 days out of 7. Back to the beginning and I’ll push myself even more, loving it 💪🏼

W1/D1 Upper Body

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