Name: Playbook - Grace White - W1/D2 Upper Body
Uploaded: 2023-12-12T03:22:52.140Z
Duration: 60 min
Description: W1/D2 Upper Body

Katie

Abigail

So good. A perfect combo of upper and cardio.

Lizzie

So hard but felt great afterwards! Cannot wait to get my butt kicked again.

Whitney

Lucia

Great. Just wondering do you have any stretching to do before and after work out?

Natalia

Loved it! Especially the frogger kick at the end!

Larisa

My first Grace workout in over three years… was so scared to get back into the swing of things and realize the strength I’ve lost. But as soon as I started the workout I remember how strong I was and how much I miss these workout. Thanks grace for once again being the inspiration I needed! 💪🏻👏🏼 progress!

Megan

Great workout! That cardio at the end killed me! 😅

Rachel Vespa

Rachel

Great workout! This app is so well organized. Even timers provided. I love it!

Justina

Great workout! Had to modify some moves to complete circuits, but loved it!

Michelle

Hard af. Could only complete each circuit once but worked up a good sweat!

Madison

Vanessa

Wow that was tough but the hurt feels so good!

Celeste

Anna

Shani

I couldn’t finish the last circuit! But hopefully by the end of the program I’ll be able to complete the whole thing!

Jessica

Ashley

Sarah Hernandez

Kelsey Badmaev

What a workout!! Arms will be burning in the best way tomorrow!

Bailey Maddox

Mollie

Jess

Ciara

Wow that cardio session was intense, but it felt good

Alejandra

Any music? Can you explain the workout verbally while working out?

Maria

Bayli

Nada

Ah i wanted to give up so many times, but I stuck to it! It really burns your arms! Love it!

Melody Rowan

Harini

Leah

Brooke

Great. Excited for the at home workouts and that another is coming. I do at home workouts so please keep the at home workouts coming!

Abby Suquet

Whooped my butt!!!! I feel great though and it was the perfect workout. The only thing I could use is a modification for the push-ups.

Tori

So good. Just what I needed. Such a nice change from what I normally do.

Sweat my butt off 🤣 but it’s good 🔥🔥🔥

Shelby

Great workout! Love how I can keep track of my rounds on the app. I’m always forgetting what round I’m on, so this feature is clutch!

Taylor Zeiger

Sara

I love the new video feature - it makes my workouts so seamless.

Push Up Toe Touches // Dumbbell Floor Press // Squatting Svend Press
10 push-ups, 4 sets // 15 reps, 4 sets // 12 reps, 4 sets
*10 Froggers after completing each set {40 froggers total}*

- Begin in a high plank position
- Complete a single pushup
- Lift your hips up into a pike position
- Tap your toes with the opposite hand
- Lower back to starting position and repeat the entire sequence tapping on the opposite side
- Repeating back and forth for time or reps

Push-up Toe Touches

- 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 Chest Press

- Sit into a squatted position 
- Hold the dumbbell between your palms at chest height
- Raise your elbows so your arms are parallel to the floor and your fingers are forward
- Extend your arms and press the dumbbell straight out from your chest
- With control return the dumbbell to your chest

Squatting Dumbbell Svend Press

- Squat down and reach both hands toward the floor
- Explosively jump up, reaching overhead
- Land softly, moving directly into the next rep

Froggers

Circuit

Dumbbell Shoulder Press Neutral Grip // Shoulder Push-Ups// Resistance Band Lateral Raises
10 alternating reps each, 4 sets // 12 reps, 4 sets // 10 reps each, 4 sets
*10 Froggers after completing each set {40 froggers total}*

- Stand holding a dumbbell in each hand with a neutral grip (palms in), elbows forward of shoulders
- Press one dumbbell overhead
- Lower the dumbbell with control
- Repeat with the opposite arm

Dumbbell Alt Shoulder Press {Neutral Grip}

- Start in pike position 
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Press yourself back up to the starting position

Shoulder/Pike Push-ups

- Stand with a band under your feet and grasped in both hands
- Keeping a slight bend at the elbows 
- Raise one laterally up to shoulder height 
- Lower your hand releasing the tension from the band
- Repeat with the opposite arm

Resistance Band Lateral Raises {Alt}

Resistance Band Bent Over Rows // W Superman // Resistance Band Bent Over Rear Delt Flyes
15 reps, 4 sets // 15 reps, 4 sets // 10 reps, 4 sets
*10 Froggers after completing each set {40 froggers total}*

- Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out
- Bend slightly at the knees and forward at the hips
- Maintain a braced core and flat back 
- Leading with your elbows, pull the handles of the resistance band back
- Hold this contraction and slowly release to the starting position

Resistance Band Bent Over Rows

- Lying face down on the ground, arms forming a W and legs extended
- Raise both your arms and your legs 
- Pause at the top, squeezing your glutes
- Lower back to starting position

W Supermans

- Place the band under your feet
- Hinge forward at the hips with the handles in each hand
- Keep a slight bend in the elbows
- Raise the handles up until your arms are in line with you shoulders 
- Lowering with control back to starting position

Resistance Band Bent Over Rear Delt Flyes

Dumbbell Hammer Curls // Floor Tricep Dips
10 reps, 4 sets // 15 reps, 4 sets

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

Dumbbell Hammer Curls

- Sit on the ground with your knees bent, butt raised off the ground, and hands behind you, directly under your shoulders
- Bend your arms, lowering yourself until just before your butt makes contact with the ground
- Extend your arms, pressing yourself up to starting position

Floor Tricep Dips

Cardio:
~Froggers 30 seconds
~Jump Rope Hops 30 seconds
~Skater Hops 30 seconds
~High Kicks 30 seconds
~Burpees into Mountain Climbers 30 seconds
Once completed, rest for 1 minute.  Repeat 6 times.
Total Time ~20 min

- Simulate a jump rope movement with an imaginary rope

Jump Rope Hops

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross
-cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

Skater Hops

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High Kicks

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop your feet back bringing your body to a high plank
- Drive your knees towards your chest one at a time back and forth 4x
- Hop your feet forward and rise to standing
- Jump up in the air and bring your hands over your head

Burpee into Mountain Climbers

Cardio

W1/D2 Upper Body

Hard for beginners but very doable definitely worked up a sweat

Melissa

Anything upper body if you could maybe give some suggestions if we have wrist injuries. That would be great.

Carolina andrea

W1/D1 Lower Body

Heather

It's an at home work out series but one of the exercises was box step ups. Would be good to see that as a better at home option.

Mercedes

W1/D3 Lower Body

Esther

Olivia

W1/D4 Upper Body

Samantha

Only did two rounds and my arms are on fire!

W1/D5 Upper Body

W1/D6 Lower Body

Hannah

Gretchen

W2/D1 Lower Body

Kaylee

Offer an alternative in the notes. I loved the work out it was challenging! I chose regular push ups , I can’t do renegade quite yet

W2/D2 Upper Body

Ohhh mmyy gooshhh! I was thinking this would be the easiest of the workouts, but it literally took me double the time! Who knew a minute could be soo long!? 😰

I love the program but I can’t never complete it 100 % I only can do all of the sets for 6 exercises only by the time I’m  the last round I’m tired I feel I could do better with half of the rounds because each round has 3 exercises and each exercises has 4 sets so I can’t competed all of the exercises I would be 2 hours doing exercises

W2/D3 Lower Body

Fantastic! My only wish would be that there would be a place where we could record how much weight we are using for the moves so we can track progress! There may be and I just don’t know where it is!

Casey

I’m really intimidated by the cardio portion 😬

W2/D4 Upper Body

Kelly

Would love to see some mods for push ups/burpees. 
4 rounds seems excessive, but a great workout! Heart rate was up the whole time. 👍

Kadee

Cari

W2/D5 Upper Body

About puked. Couldn’t finish. Loved it.

Would love to see an alternative move to Bulgarian splits, or what to use instead of a bench. Shorter circuits are great!!

Did this with the HIIT challenge! I feel like jello now

W2/D6 Lower Body

4 rounds is sooo hard, I think it's too many. I tend to burn out quickly. But it was a great workout! Heart rate was up, and felt great at the end. 👍 Would be helpful if before the workout, equipment needed is listed.

Could only do two rounds bc I thought I was going to pass out lol but worked up a great sweat regardless!

W3/D1 Lower Body

There has to be modification for Bulgarian splits and push ups??? 
Again- would love to have a list of equipment needed before the workout begins. I'm always stopping to grab things.

I had issues w the app, which really sucked, but went on your insta page and did workouts from there!

The app stopped working when i was doing this workout :( i went on your insta page and did workouts from there so i could complete the day of the challenge.

W3/D2 Upper Body

I only had 30 mins so I did as many rounds as I could and was still dripping in sweat!

Brittany

W3/D3 Lower Body

I can feel myself getting stronger but it’s still so hard! Love it

All of the workouts are great. I really enjoy the variety and sequences in each set!

amalia

W3/D4 Upper Body

Amna

I’ve been putting this work out all day! Soo glad I got it done! Wow my arms are on fire!

W3/D5 Upper Body

Only had 30 mins but did what I could and was still sweaty and out of breath by the end!

W3/D6 Lower Body

I feel this workout today a lot and I did it better than the previous ones I’m sore 😊🥺

W4/D1 Lower Body

This workout was soo do-able! I loved it!!

W4/D2 Upper Body

W4/D3 Lower Body

Caitlin

Please we need another home program, I get a great results and I want more😅❤️❤️❤️

Ahh this workout took me way too long! 😰

W4/D4 Upper Body

favorite workout of this program!!! seeing my strength improve on push ups finally

maria

I put this off till 11pm and am so proud that I did it! My favorite so far!! Thank you!

W1/D2 Upper Body

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