Name: Playbook - Ellen Nieman - W2/D1 Upper Body
Uploaded: 2024-03-20T17:09:07.890Z
Duration: 45 min
Description: W2/D1 Upper Body

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

Mandy

Rosie

Simona

Melissa

Tokyo

I upped my weight in a few exercises! What a great workout!!

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

W2/D1 Upper Body

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

Amanda

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

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!

TRACEY

W1/D2 Lower Body

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

Natalie Serna

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

Rosina

W1/D3 Full 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 💪🏼

W2/D1 Upper Body

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