Name: Playbook - Grace White - W3/D2 Upper Body
Uploaded: 2023-12-12T03:22:52.318Z
Duration: 45 min
Description: W3/D2 Upper Body

Anna

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

Sarah

Shelby

Bent Over Dumbbell Rear Delt Fly {Modified Grip} // Dumbbell Skullcrushers // Burpees
10 reps each, 4 sets // 15 reps, 4 sets // 10 reps, 4 sets
*5 squat presses after completing each set {20 total}*

- Hinge forward, holding a bench for support
- Keep a slight bend in the elbows, palm facing back
- Raise the dumbbell up and back engaging the back of your shoulders
- Lower controlled back to starting position
- Complete desired reps then repeat on the opposite side

Single Arm Bent Over Dumbbell Rear Delt Fly {Modified Grip}

- 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

- 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
- Hop your feet forward and rise to standing
- Jump up in the air and bring your hands over your head

Burpees

- 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

Circuit

Seated Dumbbell Front Raises // Tricep Dips with Feet Elevated // Jumping Jacks
10 alternating reps each, 4 sets // 12 reps, 4 sets // 15 reps, 4 sets

- From a seated position
- Keep a slight bend at the elbows
- Raise the dumbbells forward and up to shoulder height
- Lower the dumbbells with control

Dumbbell Seated Front Raises

- Place your hands on the front edge of the bench just outside hips
- Elevate your feet
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Tricep Bench Dips w/ Feet Elevated

- Start by standing with your feet together 
- In one motion, jump your feet out to the side and raise your arms above your head 
- Immediately reverse the motion by jumping back to the starting position 
- Increase speed as you feel comfortable

Jumping Jacks

Seated Dumbbell Arnold Press // Bent Over Dumbbell Tricep Extension // Rapid Toe Taps 
10 reps, 4 sets // 12 reps, 4 sets // 20 reps, 4 sets
*5 squat presses after completing each set {20 total}*

- 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

- Tip forward at the hips and hold dumbbells in each hand, arms bent to 90 degrees
- Extend your arms back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Dumbbell Bent Over Tricep Extensions

- Place a stationary object in front of you, on the floor
- Hop slightly and rapidly tap the object with your toes, alternating back and forth for time or reps

Rapid Toe Taps

Lying Side Lateral Raises // Froggers
12 reps, 3 sets // 15 reps, 3 sets

- Lying on your side on a flat bench
- Hold a dumbbell with your top arm, starting position is hanging below the bench
- Raise the dumbbell forward and up until it is online with the shoulder
- Lower the dumbbell with control back to starting position
- Complete desired reps then repeat on the opposite side

Side Lying Lateral Raise

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

Froggers

Cardio:
- Dumbbell Weighted Burpees 1 minute
- Power Lunges 1 minute (30 sec each side)
- Plank Jacks 1 minute
- Jump Rope Hops 1 minute
- Squat Jacks 1 minute
*Once completed, rest for 1 minute.  Repeat 4 times.*
Total Time ~20 min

- 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

- 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

Power Lunges

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

Plank Jacks

- Simulate a jump rope movement with an imaginary rope

Jump Rope Hops

- 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

Cardio

W3/D2 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 😩🥵

W3/D2 Upper Body

Community

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