Name: Playbook - Grace White - W3/D4 Upper Body
Uploaded: 2023-12-12T03:22:52.341Z
Duration: 45 min
Description: W3/D4 Upper Body

Anna

Bent Over Dumbbell Row // Dumbbell Floor Chest Pullover
10 reps each, 4 sets //10 reps, 4 sets
*5 froggers after completing each set {20 total}

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Row the dumbbell up, keeping your elbows close to your body
- Engage your lats as you row
- Lower the dumbbell down in a controlled motion

Dumbbell Bent Over Row {Single}

- 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

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

Froggers

Circuit

Rear Delt Flyes with Resistance Band // Modified Upright Row
12 reps, 4 sets // 12 reps, 4 sets
*5 froggers after completing each set {20 total}

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

Rear Delt Fly w/ Resistance Band

- 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}

Resistance Band Single Seated Row // Renegade Row
15 reps each, 4 sets // 8 reps each, 4 sets
*5 froggers after completing each set {20 total}

- Attach the resistance band low in the frame
- From a seated position, row the handle back toward your body, engaging your back
- Release the band back to starting position
- Complete desired reps then repeat on the opposite side

Resistance Band Single Arm Seated Row {Door Mounted}

- 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

Weighted Burpees // Jumping Lunges // Single Toe Touches into Jumps
10 reps, 3 sets // 20 reps total, 3 sets // 20 reps total, 3 sets

- Stand shoulder width apart, with a weight placed on the floor in front of you
- 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 
- Pick up the weight and rise to standing
- Press the weight over your head
- Set the weight down and continue onto the next rep

Weighted Burpees

- 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

- 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

Cardio:
- Rapid Toe Taps 1 minute
- Lateral Plank Walks 1 minute
- Elevated Toe Touches 1 minute
- Rapid Toe Taps 1 minute
- Burpees With a Push-Up 1 minute
*Once completed, rest for 1 minute.  Repeat 4 times.*
Total Time ~20 min

- 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

- 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

- Raise your hips off the ground into a crab crawl position
- Alternately lift one foot and the opposite hand, tapping your toes
- Repeating back and forth for time or reps

Elevated Toe Touches

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

Burpee w/ Push-up

Cardio

W3/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/D4 Upper 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

W3/D4 Upper Body

Community

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