Name: Playbook - Grace White - W2/D4 Upper Body
Uploaded: 2023-12-12T03:22:52.287Z
Duration: 45 min
Description: W2/D4 Upper Body

Anna

Dumbbell Svend Press // Resistance Band Single Chest Fly // Decline Push-Up
15 reps, 4 sets // 10 reps each, 4 sets // 10 reps, 4 sets
*20 high kicks total {10 on each side} after completing each set*

- 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

Dumbbell Standing Svend Press

- Attach the resistance band high in the frame
- Stand perpendicular to the door, holding the handle 
- Pull the handle forward of the chest, adding resistance to the band
- Fly your arm out, releasing tension from the band
- Complete desired reps then repeat on the opposite side

Resistance Band Single Arm Chest Fly {Door Mounted}

- Place your feet on an elevated surface 
- Bend at the elbows to come down 
- Engage your chest as you press back up to starting position

Decline Push-ups

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

High Kicks

Circuit

Standing Around the Worlds // Dumbbell Lateral Raises  // Single  Arm Dumbbell Arnold Press
10 reps, 4 sets // 10 alternating reps each, 4 sets // 10 reps each, 4 sets
*20 high kicks total {10 on each side} after completing each set*

- 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}

- Hold a dumbbell in each hand
- Keep a slight bend at the elbow
- Raise one dumbbell laterally until you reach shoulder height 
- Lower with a slow and controlled movement
- Repeat with the opposite arm

Alt Dumbbell Lateral Raises

- Hold one dumbbell out side the shoulder, arm bent to 90 degrees (hold this position with this arm) 
- Hold the other dumbbell in front of you with your palm facing you
- Press up and rotate your wrist until your palm is facing the opposite direction
- Lower with a slow and controlled movement
- Complete desired reps then repeat on the opposite side

Dumbbell Seated ISO Arnold Press

Bent Over Double Dumbbell Row // Bent Over Dumbbell Rear Delt Flyes // Mountain Climbers into Burpees
10 reps each, 4 sets // 15 reps, 4 sets // 5 burpees total, 4 sets

- 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}

- 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

- 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

Zottman Curls // Lying Dumbbell Tricep Extension
15 reps, 4 sets // 15 reps each, 4 sets
*20 high kicks total {10 on each side} after completing each set*

- Curl the dumbbells up with your palms up
- Rotate your wrists at the top 
- Lower the weights with your palms facing the ground
- Focus on a slow controlled movement

Dumbbell Zottman Curls

- Lying on a flat bench, arm extended above shoulders holding a dumbbell
- Bend at the elbow lowering the dumbbell across toward the opposite shoulder
- Fully extend up contracting your tricep
- Complete desired reps then repeat on the opposite side

Lying Dumbbell Tricep Extension

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

W2/D4 Upper Body

I was only able to complete two circuits 🙈😩. Is that normal I feel so weak ! Also I’m working on getting equipment any recommendations for when I have to use weight . I just did the work out them without them . Will that affect anything? 
Definitely had me sweating 🥵

Lorena

Luísa Moreira

Kali

W1/D1 Lower Body

Azaria

Deepee Chattha

Awesome workouts. Any chance you could make some 30 minute ones to squeeze in before work?? 😄

Adelle

W1/D2 Upper Body

Your workouts kill me every time and I’ve yet to complete one in its entirety 😩🥵

Carrie

amalia

W1/D3 Lower Body

Esther

W1/D4 Upper Body

Dana

Wow those resistance bands make you sweat!

W1/D5 Upper Body

Kathy

W1/D6 Lower Body

Definitely going to feel that one tomorrow! 🥵

Shelby

W2/D1 Lower Body

Not liking the door hinged sets. Sorry 🤷🏼‍♀️

Cari

W2/D2 Upper Body

W2/D3 Lower Body

W2/D5 Upper Body

This has got to one of my favorites! 🔥👍🏽

W2/D6 Lower Body

W3/D1 Lower Body

Sorry I meant to rate 5 stars. Love this App!

Vanessa Gonzalez

Some 30 min workouts would be awesome I don’t have enough time to complete your workouts

W2/D4 Upper Body

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