Name: Playbook - Grace White - W2/D5 Upper Body
Uploaded: 2023-12-12T03:22:52.293Z
Duration: 45 min
Description: W2/D5 Upper Body

Anna

Push-Ups // Single Dumbbell Bicep Curl // Mountain Climbers
10 reps, 4 sets // 12 reps each, 4 sets // 30 reps total, 4 sets

- 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

Push-ups

- Hold a single dumbbell by each end
- Curl the dumbbell up, engaging your biceps
- Lower the dumbbell with control

Single Dumbbell Bicep Curls

- Start in a high plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain Climbers

Circuit

Dumbbell Floor Chest Flyes // Squatting Bicep Curl into Burpee // Jump Squat
12 reps alternating each, 4 sets // 8 reps, 4 sets // 15 reps, 4 sets

- Lying on the floor with arms extended and palms facing each other
- Keeping a slight bend at the elbows
- Lower one dumbbell to your side, opening your chest
- Bring the dumbbell up, squeezing your chest
- Repeat with the opposite arm

Dumbbell Alt Floor Chest Flyes

- 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

- 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

Jump Squats

Dumbbell Floor Chest Press // Alternating Dumbbell Hammer Curls // Squat Press
10 reps alternating each, 4 sets // 10 reps each, 4 sets // 10 reps, 4 sets

- Lay back with your knees bent and feet on the floor
- Hold the dumbbells with arms at full extension
- Slowly lower one dumbbell until your elbow touches the floor
- Press the dumbbell up to starting position
- Repeat with the opposite arm

Dumbbell Alt Floor Chest Press

- 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

- 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

Resistance Band Bicep Curls
until failure, 3 sets
*10 squat jacks after completing each set {30 total}*

- Loop the resistance band underneath your feet, gripping each handle
- Curl the handles up toward your shoulders, engaging your biceps
- Lower the handles, releasing the tension from the band

Resistance Band Bicep Curls

- Start by standing with your feet together, arms overhead 
- In one motion, jump your feet out landing into a squat, lowering your arms to your sides
- Immediately reverse the motion by jumping back up to the starting position 
- Increase speed as you feel comfortable

Squat Jacks

- Step back into your reverse lunge as normal, - When you push back up to standing, bring your trailing leg through explosively jump up and drive the knee up to chest height 
- Complete desired reps then repeat on the opposite side

12R/12L

Power Lunges

Cardio:
- Mountain Climbers into Burpees 30 seconds
- Single Toe Touches into Jumps 1 minute
- High Kicks 1 minute
- Jumping Lunges 1 minute
- Jump Rope {with or without rope} 30 seconds
*Once completed, rest for 1 minute.  Repeat 4 times.*
Total Time ~20 min

- 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

- Squat down and reach toward your toes with the opposite hand
- Explosively jump up 
- Land softly, moving directly into the next rep reaching to the opposite toe
- Working back and forth for time or reps

Single Toe Touches into Jumps

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

High Kicks

- Plant both feet on the floor slightly further than shoulder-width apart
- Bend both knees at approximately 90 degrees into a lunge position 
- Propel your body upwards into the air
- In the air, extend both legs and reposition them so that you land in lunge position on the opposite side
- Continue alternating between sides, increasing speed as you feel comfortable

Jumping Lunges

- Jump rope with the rope passing under your feet once each jump

Jump Rope

Cardio

W2/D5 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/D4 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/D5 Upper Body

Community

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