Name: Playbook - Grace White - W3/D5 Upper Body
Uploaded: 2023-12-12T03:22:52.363Z
Duration: 45 min
Description: W3/D5 Upper Body

Anna

Push Up Toe Touches // Dumbbell Floor Press // Squatting Svend Press
10 push-ups, 4 sets // 15 reps, 4 sets // 12 reps, 4 sets
*10 froggers after completing each set {40 froggers total}*

- Begin in a high plank position
- Complete a single pushup
- Lift your hips up into a pike position
- Tap your toes with the opposite hand
- Lower back to starting position and repeat the entire sequence tapping on the opposite side
- Repeating back and forth for time or reps

Push-up Toe Touches

- Lay back with your knees bent and feet on the floor
- Hold the dumbbells with arms at full extension
- Slowly lower the dumbbells until both elbows touch the floor
- Press both dumbbells up to starting position

Dumbbell Floor Chest Press

- Sit into a squatted position 
- 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

Squatting Dumbbell Svend Press

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

Froggers

Circuit

Dumbbell Shoulder Press Neutral Grip // Shoulder Push-Ups // Resistance Band Lateral Raises
10 alternating reps each, 4 sets // 12 reps, 4 sets // 10 reps each, 4 sets
*10 froggers after completing each set {40 froggers total}*

- Stand holding a dumbbell in each hand with a neutral grip (palms in), elbows forward of shoulders
- Press one dumbbell overhead
- Lower the dumbbell with control
- Repeat with the opposite arm

Dumbbell Alt Shoulder Press {Neutral Grip}

- Start in pike position 
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Press yourself back up to the starting position

Shoulder/Pike Push-ups

- Attach the resistance band low in the frame
- Grab the handles with your outside arm
- Raise the handle laterally up to shoulder height
- Lower the handle with control
- Complete desired reps then repeat on the opposite side

Resistance Band Single Arm Lateral Raise {Door Mounted}

Resistance Band Bent Over Rows // T Supermans // Resistance Band Bent Over Rear Delt Flyes
10 alternating reps each, 5 reps both, 4 sets // 15 reps, 4 sets // 10 reps, 4 sets
*10 froggers after completing each set {40 froggers total}*

- Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out
- Bend slightly at the knees and forward at the hips
- Maintain a braced core and flat back 
- Leading with your elbows, pull the handles of the resistance band back
- Hold this contraction and slowly release to the starting position

10 alternating & 5 both

Resistance Band Bent Over Rows

- Lying face down on the ground, arms out to a T and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

T Supermans

- Place the band under your feet
- Hinge forward at the hips with the handles in each hand
- Keep a slight bend in the elbows
- Raise the handles up until your arms are in line with you shoulders 
- Lowering with control back to starting position

Resistance Band Bent Over Rear Delt Flyes

Dumbbell Hammer Curls // Floor Tricep Dips
10 reps each alternating, then 5 reps both, 4 sets // 15 reps, 4 sets
*10 froggers after completing each set {40 froggers total}*

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower with control

10 alternating, 5 both

Dumbbell Hammer Curls

- Sit on the ground with your knees bent, butt raised off the ground, and hands behind you, directly under your shoulders
- Bend your arms, lowering yourself until just before your butt makes contact with the ground
- Extend your arms, pressing yourself up to starting position

Floor Tricep Dips

Cardio:
- Single Toe Touches into Jumps 1 minute
- Burpees with Push-Up 1 minute
- Power Lunges 1 minutes (30 sec each side)
- Lateral Plank Walks 1 minute
- Mountain Climbers 1 minute
*Once completed, rest for 1 minute.  Repeat 4 times.*
Total Time ~20 min

- 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

- 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

- 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

- 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

- 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

Cardio

W3/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

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/D5 Upper Body

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