Name: Playbook - Hannah Bower - W4 / D2 Upper Body
Uploaded: 2023-12-12T00:44:19.675Z
Duration: 30 min
Description: W4 / D2 Upper Body

Krista Keil

Kaci Lynn

Nice little pump!!! Loving the quick workouts right now!!!

Tammy

Got defeated today with my assisted pull ups. But.. I gotta start somewhere 🤷🏼‍♀️

Sara

Iim in the last week of full body and then I will have completed 3 of your programs!!!! I'm looking forward to maybe trying the strength program next. Any recommendations? Thanks for this awesome app and workouts 🤍⭐💛

Caitlin

Ok so on the first circuit I did bench dips on my kitchen chair instead of the other dips. I’m sure I’m not doing them correctly, but on the very last rep of the circuit my sternum popped out. I guess I’m just looking for tips to make sure that doesn’t happen again. It’s the first time it’s happened to me and I was afraid I was dying for a split second 😂

Mikauli

Sherise

Sarah

Pull ups are a weakness for me so it was nice to work on them!

Rylee

Definitely worked all of my arm muscles. Next time through going to add more reps.

Jenna

Amazing! My arms are something I’ve been self conscious about and I feel that these moves will definitely be great benefit to improving them! I have to modify the first two moves as I don’t have that type of machine at home.

Stephanie

Love this! Both me and my boyfriend did this and thought it was great.

Katrina Roberts

Loved this upper body workout ! Since I am modifying this for at home I’ve been adding in 30-40sec high knees a to really get my heart rate up!

Kristin

- Grab a bar with a grip slightly wider than shoulder width, with your hands facing away from you
- Place your feet on the bar
- Pull you body up
- Engage your back at the top and come down slowly

Assisted pullups ( or without assistance)

- Place you hands on the bars
- Come down keeping your elbows close to your body
- Come down until you arm reaches 90 degrees
- Push through your triceps to come up

Dips (bench is alternative)

Circuit 1

- Hold the dumbbells by your side
- Come up until the dumbbells reach your shoulders
- Come down in a controlled motion

Front delt raises

- Start with the dumbbells by your sides
- Lift the dumbbells 
- Come up until they reach shoulder height
- Come down in a controlled motion

Diagonal delt raise

- Lift dumbbells laterally 
- Come up until you reach shoulder height
- Come down in a controlled motion

Lateral raises

Circuit 2

- Lay on the bench
- Hold the dumbbells by your sides
- Curl the dumbbells up with your palms facing the ceiling
- Squeeze at the top and come down slowly

Incline bicep curl

- Lay on the bench
- Hold the dumbbells by your sides
- Curl the dumbbells up with your palms facing  you
- Squeeze at the top and come down slowly

Incline hammer curls

Circuit 3

W4 / D2 Upper Body

Izabela

This is a great first workout for me! I’m just starting my new routine after having my 2nd little one… harder than the first one 😳💪

Ashly Vandenengel

This was the best way to start the day🙌🏼

Sarah Heard

W1 / D1 Full body

Super sore today from yesterdays work out but proud of myself for showing up and pushing even when I wanted to quit.

Elise

Alona

W1 / D2 Full body

Way harder than I thought it was going to be!

Casey

W1 / D3 Full body

Had to turn my brain off and just start the workout today, but as always it was so worth it! I love how approachable each movement is, but still really challenges me!

Trista

Super sweaty!! I love these full body workouts to get back into the swing of things.

Jade

W2 / D1 Full body

drenched after this one! added an extra set for each and it was killer!

Rachel Macias

Haeley

W2 / D2 Full body

Insane workout. My baby slept 2 hours because he's sick. Came here and focused and sweat so good! Another banger!!!! Loved it

Rebecca Milway

Mods for towel push? Our gym floor isn't really suitable for it. Otherwise, loved it!

Katie

W2 / D3 Full body

The burpees/jump followed up with the push-up mountain climbers were brutal. But! This is the lowest I’ve ever gone on the push-up, so I felt very accomplished.

Christina

W3 / D1 Full body

OMG. 🫠😂 love these challenging workouts because I’m discovering I can do so much more than I thought I could!

Sweating In places I didn’t even know I could sweat fi

Enjoyed the variety of movements and exercises- new sets that I’d never done before!

W3 / D2 Full body

Super sweaty and stronger than last week!!

Loved! Love the variety in this program. Short bursts and on to something different  but using the same muscles for a good burn! Excited (but sad) to wrap this program next week.

W3 / D3 Full body

Bobbi

I did not want to do this tonight but I did the 1200m row to sub the run and got going. Definitely wanted to stop when I saw banded walks (I don’t pre-read haha) but I muscled through. Thanks for another great one!

W4 / D2 Upper Body

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