Name: Playbook - Grace White - W4/D2 Upper Body
Uploaded: 2023-12-12T03:22:52.382Z
Duration: 45 min
Description: W4/D2 Upper Body

Side Walking Push-Ups // Dumbbell Floor Chest Flyes // Standing Dumbbell Skullcrushers
10 push-ups, 4 sets // 15 reps, 4 sets // 15 reps, 4 sets
*10 plank hops total after completing each set {40 total}*

- 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
- Walk laterally with your hands and feet
- Repeat for desired time or reps

Side Walking Push-ups

- Lying on the floor with arms extended and palms facing each other
- Keeping a slight bend at the elbows
- Lower the dumbbells to your sides, opening your chest
- Bring the dumbbells up, squeezing your chest

Dumbbell Floor Chest Flyes

- 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

- From a high plank position
- Jump your knees out and forward up to the outside of your elbow
- Return to starting position and repeat on the opposite side

Plank Hops

Circuit

Dumbbell Lateral Raises into Front Raise {kneel on mat} // Dumbbell Arnold Press // Standing Dumbbell Around the Worlds
12 reps each, 4 sets // 12 reps, 4 sets // 12 reps, 4 sets
*10 squat presses after completing each set {40 presses total}*

- From a seated position
- Keeping a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Bring the dumbbells from the sides (top of lateral raise position) to forward of the body (top of front raise position)
- Lower with a slow and controlled movement

Dumbbell Seated Lateral Raise to Front Raise

- 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

- 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}

- 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

Bent Over Dumbbell Rear Delt Fly // Renegade Row // Squatting Bicep Curl into Burpee
10 reps, 4 sets // 12 reps each, 4 sets // 8 reps, 4 sets
*10 plank hops total after completing each set {40 total}*

- 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

- 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

- 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

Dumbbell Modified Upright Row // Dumbbell Floor Chest Pullover
10 reps, 4 sets // 12 reps, 4 sets
*10 squat presses after completing each set {40 presses total}*

- 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}

- 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

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

W4/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 😩🥵

Carrie

amalia

Anna

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

W4/D2 Upper Body

More workouts from Grace White