Name: Playbook - Hails . - W1/D2 Upper Body/Core
Uploaded: 2023-12-10T01:33:18.083Z
Duration: 45 min
Description: W1/D2 Upper Body/Core

Kayce

Keisha

Tough 😮‍💨 arms were noodles after those push ups

Melanie

Hali T

Talesa

Definitely wasn’t as hard this second round! Loved this workout 💪🏾

Kloe

This was HARD, yet a really good workout! I had to pray through this one lol

Marina

- Push ups 3 x 20	
- Shoulder taps 3 x 20	
- Jumping jacks 3 x 60 sec
						
- Supermans 3 x 20	
- Banded bent over rows 3 x 20	
- Mountain climbers 3 x 45 sec

In a prone position: raise and lower your body by straightening and bending your arms while keeping the back straight and supporting the body on the hands and toes.

Push Ups

In push up position, bring hand to the opposite shoulder while keeping the body straight. Alternate hands.

Shoulder Taps

Starting with feet together and hands to your side, jump to a position with legs spread and arms raised above your head and then jump back to the starting position,

Jumping Jacks

Circuit

Lie flat on your stomach, arms straight out as if you're flying. Lift arms and legs using your back and glutes and return to starting point.

Supermans

Standing with feet shoulder width apart, place the band underneath your feet and grab the other side with your hands. Bend over until your chest is parallel to the ground and keep a slight bend in your knees. Starting with arms fully extended, pull the band toward your chest, and squeeze your back muscles for one second. Slowly extend your arms to the starting point.

Banded Bent Over Rows

In a push up position, one knee starts toward the chest and the other is extended. In a hopping motion, switch leg positions and continue.

Mountain Climbers

W1/D2 Upper Body/Core

Shoemaker in the house !! Girl not I’m dying in my own house when I say I’m drenched 👏🏾👏🏾 day 1 merked ❤️❤️

Amber

i love it! 🔥🔥🔥 been out the gym a min so tryna work myself back up

Jasmine

Loved it! I’m getting back in a routine of working out and this was perfect, had a sweat session!

Martika

W1/D1 Lower Body

Ashley

Brianne

W1/D3 Total Body Burn

Great workout! I really enjoyed the exercises 💪🏾 I am DRENCHED 💦

W1/D4 Upper Body/Core

Tahli

Loved this workout! I can feel my body getting stronger and endurance increasing 💪🏾🔥

This one wasn’t easy but I feel great!!!! Good workout!!

Steeleiooo

W1/D5 Lower Body

I forgot how hard jack planks were till I added that resistance bands to it

This was a great challenge to my core & arms! Loved it 🔥🔥

W2/D1 Upper Body/Core

Sonya

Tough workout. Feeling the burnnn 🔥🔥🔥

GREAT work out! I can feel my strength and endurance increasing with each workout 💪🏾

W2/D2 Lower Body

Maame

This workout is f$$$$$$ hard!!💥💥💥

Still harder than it looks! Glad I finished strong 💪🏾

W2/D3 Total Body Burn

Great workout! My arms and I feel strong and sexy 💪🏾🔥🥰

W2/D4 Upper Body/Core

You’re slowly but surely making me fall in love with lunges 🔥🥰

W2/D5 Lower Body

Great workout! Feeling a lot stronger this 2nd time round doing the program 💪🏽

This was definitely challenging but a very good workout! I’m proud of myself for making it through.

701 calories burned with this workout!!!! Getting better & better each week. Lost 6lbs so far!!!!!!

W3/D1 Upper Body/Core

You killed my legs in the BEST way possible 🔥🔥🔥

Super fun workout and good challenge 👌🏾

W3/D2 Lower Body

This has been my favorite workout so far! My legs were on FIRE during the banded squat jacks 🔥🔥🔥

Burned 699 calories with this workout!! 🔥🔥🔥🔥

W3/D3 Total Body Burn

Loved this workout! Didn’t need the full rest times which is great! 💪🏾🔥

Usually hate upper body but this was a Really fun workout 🙏🏽

Happy Friday!!!! Went super hard today so I can enjoy my cheat day this weekend! Burned 798 calories!!!! 🔥🔥🔥🔥🔥🔥 one of my favorites so far!!

W3/D4 Upper Body/Core

Patricia

W3/D5 Lower Body

W4/D1 Upper Body/Core

That was a challenger but I made it! I feel amazing! 🔥🔥

W4/D2 Lower Body

This was a good killer! Glad I finished strong 👏🏾

W4/D3 Total Body Burn

Great workout! Loved the sprints!! 🏃🏾‍♀️🏃🏾‍♀️🔥🔥

I can’t believe it’s been 4 weeks already!! 7 lbs down!!!! Thank you Hails!! 🙏🏾🙏🏾🙏🏾

W4/D4 Upper Body/Core

My legs are dead! Thank you for creating this program. I lost 6 lbs and look forward to Round 2 🔥🔥🔥

Fav workout of the whole program! Cnt believe i finished this. Plan to keep doing it over and get stronger with more resistance. 
Thank you for getting me back to me post pregnancy 🙏🏽🔥

My entire body transformed!!!!!! Amazing 4 weeks!!!! Can’t wait for the next 4 weeks!!

W1/D2 Upper Body/Core

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