Name: Playbook - Grace White - W4/D5 Upper Body
Uploaded: 2023-12-12T03:22:52.404Z
Duration: 45 min
Description: W4/D5 Upper Body

Anna

Bulgarian Split Squat into Push-Up // Resistance Band Front Raises // Resistance Band Bent Over Rows
5 reps each, 4 sets // 10 alternating reps each, 4 sets // 10 alternating reps each, 4 sets
*20 high kicks total {10 on each side} after completing each set {80 total}*

- 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

- Stand with a band under your feet and grasped in both hands
- Keeping a slight bend at the elbows 
- Raise one hand forward and up to shoulder height
- Lower your hand releasing the tension from the band
- Repeat with the opposite arm

Resistance Band Alt Front Raises

- 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

Resistance Band Bent Over Rows

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

High Kicks

Circuit

Dumbbell Svend Press // Wide Shoulder Press // Renegade Row
15 reps, 4 sets // 15 reps, 4 sets // 10 reps each, 4 sets
*20 high kicks total {10 on each side} after completing each set {80 total}*

- 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

Dumbbell Standing Svend Press

- Start with your arms at 90 degrees, dumbbells just outside the shoulders
- Press the dumbbells outward and upward forming a Y
- Lower with control back to starting position

Dumbbell Standing Wide Shoulder Press

- 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

Resistance Band Rear Delt Flyes // T Supermans // Kneeling Dumbbell Around the Worlds
12 reps, 4 sets // 10 reps, 4 sets // 10 reps, 4 sets
*20 high kicks total {10 on each side} after completing each set {80 total}*

- 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

- 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

- 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}

Isometric Dumbbell Curl // Standing Dumbbell Skullcrushers
10 reps each, 4 sets // 15 reps, 4 sets
*20 high kicks total {10 on each side} after completing each set {80 total}*

- Begin with a dumbbell in each hand
- One dumbbell will hold at contraction (90 degrees) of the curl, engaged
- Curl the opposite dumbbell up toward your shoulder, engaging your biceps
- Complete desired reps then repeat on the opposite side

Dumbbell ISO Bicep Curls

- 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

Cardio:
- Power Lunges 1 minute (30 sec each side)
- Squat Jacks 1 minute
- Spiderman Mountain Climbers 1 minute
- Burpees 1 minute
- Side Walking Push-Ups 1 minute
*Once completed, rest for 1 minute.  Repeat 4 times.*
Total Time ~20 min

- 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 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

- 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

- 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

- 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

Cardio

W4/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

W4/D5 Upper Body

Community

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