Name: Playbook - Grace White - W4/D4 Upper Body
Uploaded: 2023-12-12T03:22:52.396Z
Duration: 60 min
Description: W4/D4 Upper Body

Caitlin

Please we need another home program, I get a great results and I want more😅❤️❤️❤️

Amna

Ahh this workout took me way too long! 😰

Anna

Side Walking Push-Ups // Dumbbell Floor Chest Flyes // Standing Dumbbell Skull Crushers
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 // Dumbbell Arnold Press // Standing Dumbbell Around the Worlds
12 reps each, 4 sets // 12 reps, 4 sets // 12 reps, 4 sets
*10 Plank Hops total after completing each set {40 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}

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

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Move your working leg up to a decline 
- Bend at the elbows to come down 
- Engage your chest as you press back up to starting position
- Bring your working leg back to the ground and repeat the entire sequence
- Complete desired reps then repeat on the opposite side

Bulgarian Split Squat into Decline Push-up

~Froggers 30 seconds
~Jump Rope Hops 30 seconds
~Skater Hops 30 seconds
~High Kicks 30 seconds
~Burpee into Mountain Climbers 30 seconds
Once completed, rest for 1 minute.  Repeat 6 times.
Total Time ~20 min

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

Froggers

- Simulate a jump rope movement with an imaginary rope

Jump Rope Hops

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross
-cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

Skater Hops

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

High Kicks

- 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

Cardio

W4/D4 Upper Body

Hard for beginners but very doable definitely worked up a sweat

Melissa

Anything upper body if you could maybe give some suggestions if we have wrist injuries. That would be great.

Lizzie

Carolina andrea

W1/D1 Lower Body

Katie

Abigail

So good. A perfect combo of upper and cardio.

W1/D2 Upper Body

Heather

It's an at home work out series but one of the exercises was box step ups. Would be good to see that as a better at home option.

Mercedes

W1/D3 Lower Body

Esther

Olivia

W1/D4 Upper Body

Samantha

Only did two rounds and my arms are on fire!

Madison

W1/D5 Upper Body

Ashley

Justina

W1/D6 Lower Body

Michelle

Hannah

Gretchen

W2/D1 Lower Body

Kaylee

Offer an alternative in the notes. I loved the work out it was challenging! I chose regular push ups , I can’t do renegade quite yet

Vanessa

W2/D2 Upper Body

Ohhh mmyy gooshhh! I was thinking this would be the easiest of the workouts, but it literally took me double the time! Who knew a minute could be soo long!? 😰

I love the program but I can’t never complete it 100 % I only can do all of the sets for 6 exercises only by the time I’m  the last round I’m tired I feel I could do better with half of the rounds because each round has 3 exercises and each exercises has 4 sets so I can’t competed all of the exercises I would be 2 hours doing exercises

Maria

W2/D3 Lower Body

Fantastic! My only wish would be that there would be a place where we could record how much weight we are using for the moves so we can track progress! There may be and I just don’t know where it is!

Casey

I’m really intimidated by the cardio portion 😬

W4/D4 Upper Body

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