Name: Playbook - Hails . - W1/D4 Upper Body/Core
Uploaded: 2023-12-10T01:33:18.142Z
Duration: 45 min
Description: W1/D4 Upper Body/Core

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

Kloe

- Grounded tricep dips 3 x 15
- Bicep curls 3 x 20
- Jab jacks 3 x 45 sec
		
- Tricep dips 3 x 20
- Plank up downs 3 x 20
- Caterpillar walkouts 3 x 45 sec

Seated on the floor, place your hands slightly behind your back facing toward your feet and bend your knees. Lift yourself up on all four, lower your body to the ground by bending your elbows and push yourself back up.

Grounded Tricep Dips

Place band underneath feet, grab band with straight arms, bend arms completely towards shoulders. Slowly return to starting position.

Bicep Curls

Start with feet together, arms bent in front of you with fists closed. Jump and land with your feet spread apart, at the same time you will puch one arm across your body. Jump and bring your feet back in as well as your arm to the starting point. Repeat with the opposite and continue.

Jab Jacks

Circuit

Place hands on the front edges of a chair with fingers facing the body. Position your body in front of the seat, feet flat, and legs bent with thighs parallel to the floor. Straighten your arms and bend back to 90 degrees.

Tricep Dips

In a plank position, extend one arm and extend the other, raising yourself up to a push up position. Lower yourself back to your elbows one arm at a time and alternate arms.

Plank Up Downs

With feet shoulder width apart and a slight bend in your knees, bring your hands to the ground in front of your feet. Gradually walk your hands out into a push up position.  Walk your hands back to your feet and return to standing position

Caterpillar Walkouts

W1/D4 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

Kayce

Keisha

Tough 😮‍💨 arms were noodles after those push ups

Melanie

W1/D2 Upper Body/Core

Ashley

Brianne

W1/D3 Total Body Burn

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!!💥💥💥

Hali T

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/D4 Upper Body/Core

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