Name: Playbook - Hannah Bower - W4 / D5 Upper Body
Uploaded: 2021-03-31T02:06:03.095Z
Duration: 45 min
Description: W4 / D5 Upper Body

I have never been so excited to work out before. I love that this program gave tons of variety so I never got bored with it. This is the first program where I’ve done every workout that I’ve ever finished!! Thank you!!

Paige

Finished!! I did the sprints and walking outside but they look killer on the treadmill! ⭐🎉

Caitlin

Hannah

Killer sprints. Oh how I’ve missed sprints!

Katie

Hope

Sherise

Sarah

Rylee

Great mix for the final workout. Did a mini HIIT for the dead mill section and it was 🔥!

Jenna

I repeated the upper body part a few more times! Not sure if I just messed up the directions, but I felt like I could do more! Great exercises though!

Chloe

Challenging but amazing! This challenge has been great for me mentally and physically! So thankful you created this app and have put so much hard work into these work outs for us! Thank you thank you!

Stephanie

4.0 mph 0 %

Treadmill

1- Sprint 10 seconds
2- Walk 30 seconds
3- Sprint 10 seconds
Repeat for 16 times. This is only 8 minutes.

Deadmill

Workout

- 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

- Stand tall, holding dumbbells by your sides
- Step forward and plant your foot, pressing the floor away to return to a standing position

Walking lunges (dumbbells)

- 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

- 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 side
- Lift the dumbbells laterally 
- Come up until you reach shoulder height

Lateral raises

- Start in a push up position, pressing your hands into the floor and keeping your lower back flat by squeezing your abs
- Bring one knee toward the space between your hands and do not let the foot touch the floor until it has returned to the original position

Mountain climbers

- Hang from a bar with your palms facing forward
- Bring your knees up as high as possible
- Come down in a controlled motion

W4 / D5 Upper Body

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W4 / D5 Upper Body

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