Name: Playbook - Ellen Nieman - W3/D1 Upper Body
Uploaded: 2024-03-20T17:09:07.921Z
Duration: 45 min
Description: W3/D1 Upper Body

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

Mandy

Rosie

Love these workouts! Moved the weight up again on most of the exercises!!💪

Loved itand so did the guys watching me lift the heavy weights

Tokyo

Lifting heavier only a few sessions in, love it 😍💪🏼

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

W3/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

It was great, almost quit but kept pushing! Don’t think I was doing the kb swings right so I did give up on those haha but I added in extensions and hammy curls. 
Wish I could work out with you!!!!

Justine

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

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

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!

TRACEY

W2/D2 Lower Body

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

W2/D3 Full 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 💪🏼

W3/D1 Upper Body

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