Name: Playbook - Grace White - W1/D4 Upper Body
Uploaded: 2023-12-12T03:22:52.206Z
Duration: 60 min
Description: W1/D4 Upper Body

Esther

Anna

Olivia

Great, super low weight snd couldn’t finish but baby steps.

Rachael

Amazing! I love the burn and I’m 3months PP and starting to feel like myself again plus getting my strength back!💙💙

Kayla

Ashley

I had to modify pushups (I did them elevated). Pushed my way through. Great workout !

Michelle

I couldn’t even finished. My shoulders are on fire!!

Evelyn

Im afraid my form is off 😬 but that was a great work out

Vanessa

Really loving these workouts. So challenging but in a good way. I do wish they were a tad bit shorter (I usually go over 60 or I’m so beat for the cardio)

Sabrina

Shani

Those cardio circuits are intense, but it feels so good to be done

Alejandra

those dumbbell row with push-ups was BRUTAL for me. but deep down i know they’re totally worth it haha

Belen

These workouts are soo good! I have to watch the workout the day before to mentally prepare for doing it the next day. I’ve never sweat so much!

Phew! Kicked my butt! I mean upper body! :)

Melody Rowan

I have tried sooo many programs, but none of them have kept my attention like these! Feeling the best I’ve felt and more confident than ever since I started these workouts at the beginning of the year!

Taylor Zeiger

Gabriela Stephen

Shelby

Side Walking Push-Ups // Dumbbell Floor Chest Flyes // Standing Dumbbell Skullcrushers
10 push-ups, 4 sets // 15 reps, 4 sets // 15 reps, 4 sets
*10 Plank Hops total after completing each set {40 total}*

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up
- Walk laterally with your hands and feet
- Repeat for desired time or reps

Side Walking Push-ups

- Lying on the floor with arms extended and palms facing each other
- Keeping a slight bend at the elbows
- Lower the dumbbells to your sides, opening your chest
- Bring the dumbbells up, squeezing your chest

Dumbbell Floor Chest Flyes

- In a standing position, hold a single dumbbell above your head
- Keep your elbows close to your temples
- Bend at the elbows to lower the dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell Standing Skull Crushers

- From a high plank position
- Jump your knees out and forward up to the outside of your elbow
- Return to starting position and repeat on the opposite side

Plank Hops

Circuit

Dumbbell Lateral Raises into Front Raise // Dumbbell Arnold Press // Standing Dumbbell Around the Worlds
12 reps each, 4 sets // 12 reps, 4 sets // 12 reps, 4 sets
*10 Squat Presses after completing each set {40 presses total}*

- From a seated position
- Keeping a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Bring the dumbbells from the sides (top of lateral raise position) to forward of the body (top of front raise position)
- Lower with a slow and controlled movement

Dumbbell Seated Lateral Raise to Front Raise

- Hold the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist/arm until your palm is facing the opposite direction
- Reverse the movement with control back to starting position

Dumbbell Seated Arnold Press

- Hold the dumbbells with an underhand grip, with a slight bend in the elbows
- Raise/arc the dumbbells outward and upward to overhead
- Reverse the movement back down to starting position

Dumbbell Around The Worlds {Front of Body}

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell Squat Presses

Bent Over Dumbbell Rear Delt Fly // Renegade Row // Squatting Bicep Curl into Burpee
10 reps, 4 sets // 12 reps each, 4 sets // 8 reps, 4 sets
*10 Plank Hops total after completing each set {40 total}*

- Hinge forward with a dumbbell in each hand, palms in
- 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 Rear Delt Flyes

- Begin in push up position with dumbbell in each hand
- Lower body down to the ground
- Press back up and row one dumbbell 
- Lower down again and row with the opposite side

Dumbbell Renegade Row w/ Push-up

- Start in a squatted position, a dumbbell in each hand
- Curl the dumbbells 
- Place the dumbbells on the floor in front of you
- Hop your feet back bringing your body to a high plank
- Hop your feet forward and rise to the squatted position 
- Repeating the sequence for time or reps

Squatting Dumbbell Bicep Curl into Burpee

Dumbbell Upright Row {Modified} // Dumbbell Floor Chest Pullover
10 reps, 4 sets // 12 reps, 4 sets

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells outward and up to just outside the shoulders, leading with your elbows 
- Lower the dumbbells back down to starting position

Dumbbell Upright Row {Modified}

- Hold the dumbbell with a slight bend at the elbows
- Lower the dumbbell over your head 
- Raise the dumbbell up to starting position, engaging your chest
- Perform the move with a slow controlled movement

Dumbbell Floor Chest Pullovers

Cardio:
~Lateral Plank Walks 1 minute
~Squat Jumps 1 minute
~Dumbbell Weighted Burpees  1 minute
~Spiderman Mountain Climbers 1 minute
~Plank Jacks 1 minute
Once completed, rest for 1 minute.  Repeat 4 times.
Total Time ~20 min

- Get into a high plank position
- Walk laterally on your hands and toes, maintain a solid/tight high plank position
- Engaging your core throughout the movement

Lateral Plank Walk

- Push your hips back and down into a squat
- Explode/jump up from the bottom of the squat 
- Use your arms for momentum
- Land softly, moving directly into the next rep

Squat Jumps

- Stand shoulder width apart, a dumbbell in each hand
- Place the dumbbells on the floor in front of you
- Hop your feet back bringing your body to a high plank
- Hop your feet forward and rise to standing
- Curl the dumbbells, then press them over your head
- Lower the dumbbells, continuing into the next rep

Dumbbell Burpees

- From a high plank position
- Bring one knee outward and forward up to your elbow
- Return to starting position and repeat on the opposite side

Spiderman Mountain Climbers

- Start in a high plank position
- Keeping your core tight 
- Jack your feet out and in for time or reps

Plank Jacks

Cardio

W1/D4 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.

Lizzie

Carolina andrea

W1/D1 Lower Body

Katie

Abigail

So good. A perfect combo of upper and cardio.

W1/D2 Upper 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

Samantha

Only did two rounds and my arms are on fire!

Madison

W1/D5 Upper Body

Justina

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

Maria

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

Jessica

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!

Nada

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/D4 Upper Body

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