Name: Playbook - Heather Watkins - W1/D1 Shoulders, Chest, Triceps + AMRAP
Uploaded: 2024-04-23T23:11:46.940Z
Duration: 45 min
Description: W1/D1 Shoulders, Chest, Triceps + AMRAP

Starting over during the break — loved this one!

Olivia Lester

Savannah

Good! I am starting off again. In 8 weeks I have somehow gained 20lbs and I just needed something that I could modify a little if needed. I’m grateful for the support.

Kelli

Taylor

Just thought I was skipping most of this week 😉

Cindy

Pushed HARD to get 6 rounds of AMRAP 👏🏽

Lana Scherer

That AMRAP! 🔥🤪 almost got 5 rounds in! 💪🏼💪🏼

Melissa Watson

5.5 rounds at the end and my arms are dead💦

Erin

Such a good workout to start my kick off until my wedding this summer!

Katie

Lisateamrussell@gmail.com

Abbi

🔥🔥 great way to start this challenge! My arms are on fire!

Mallory

Heather Sue

Kandice

Happy Monday! This is “Push” Training Day with a 10 minute cardio AMRAP finisher!

Make sure to choose one of the warmup options from the guide or opt for a 5-10 minute warmup on any cardio equipment. 

Challenge yourself with the weights that you use in the lifting portion, the last 2-3 reps of each set should be a challenge to complete with correct form.

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

Stand Alone:

- Stand holding a dumbbell in each hand, elbows forward of shoulders
- Press the dumbbells overhead
- Lower the dumbbells

DB shoulder press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

DB Lateral Raises

Superset:

- Pull straight up letting your elbow flare out
- 10 reps per side

Single arm dumbbell upright row

- Raise plate until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest on legs at the bottom

Plate front raise

- Lying on the floor with knees bent 
- Lower weights to your chest 
- Press dumbbells back up over your chest

DB lying chest press

- On a flat bench or the floor with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell chest fly (flat)

- Hold the Z bar with a wide grip
- As you raise the bar make sure your elbows don't come forward
- Engage your triceps as you go up

Lying skull crushers

Triset:

Grab a handle in each hand and start with the rope behind you, so it's right at your heels. 

To get the rope moving, gently rotate your forearms forward and then your wrists to generate momentum and swing it overhead.

As the rope swings up overhead, bend your knees slightly. Once you see the rope pass your shins, jump by springing from your toes. Start slowly so you can master the timing of it. Once you get a few jumps down, you'll know when to jump naturally.

Once you're at a comfortable speed, your wrists can do all the work. Usually, there are bearings inside the handles that rotate the rope itself. This makes it easy to spin the rope with just your wrists. 

As you hop, be sure to stay on the balls of your feet. This keeps you quick and nimble.

Jump rope

- Bring your elbows down to the ground 
- Keep your core engaged
- Try not to move your hips back and forth 
- Extend one arm then the other

Commandos

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side

High plank shoulder taps

- Lean slightly forward placing more tension on your chest

Tricep Dips

10 Minute AMRAP

W1/D1 Shoulders, Chest, Triceps + AMRAP

“I can do all things through Christ who strengthens me” hahahahaha my motto during the wall sit 😅

Kayler

W1/D2 Lower Body - Quads & Glutes

W1/D3 LISS

You know those ab circuits that read easily but as soon as you start… you immediately feel the hurt? That was it. Whew. 😂

That core circuit though 😳 definitely gonna feel this one tomorrow!

W1/D4 Back, Biceps & Core

W1/D5 Lower Body - Hamstrings + Glutes

Had a leg day yesterday and my legs are on 🔥

Shaunti

This workout was the hardest one for me this week!! Goodness 😅😅

W1/D6 Full Body EMOM

Only got 2.5 on the finisher! Room to improve!!!

W2/D1 Shoulders, Triceps, Chest + AMRAP

Legs days with @hlwatkinsfit are my FAVE!

W2/D2 Lower Body - Quads + Glutes

W2/D3 LISS

That was difficult for me! I’m not going to lie, I couldn’t complete the entire set of renegade rows with the push up 🤷🏼‍♀️

Push ups and plank exercises always get the best of me!

W2/D4 Back, Biceps + Core

Lang squat was a new one for me but I liked it!

Glutes on fire!! Loved the kangs 👏🏽😍

Kangs were odd at first but a good exercises!! Love me a good leg day!!

W2/D5 Lower Body - Hamstrings & Glutes

W2/D6 Full Body TABATA

Feels good to be back to routine! 💪🏼

W3/D1 Shoulders, Triceps & Chest + AMRAP

Stephany

W3/D2 Quads + Glutes

Added to week 7 day 6...extra cardio 45mins on the treadmill while meal planing and doing my grocery pick up

W3/D3 LISS

W3/D4 (Gym) Back, Biceps + Core

W3/D5 Hamstrings + Glutes

Honestly, didn't know if I was gonna make it through 6 rounds but I did and I'm soaked! 😅

W3/D6 Full Body Conditioning

4 rounds of that Finisher.....here is to week 4!!!

W4/D1 Shoulders, Triceps, Chest & AMRAP

W4/D2 Lower Body - Quads & Glutes

Needed that after yesterdays leg day! 🔥
Hamstrings are so sore!

W4/D3 LISS

W4/D4 Back, Biceps + Core

W4/D5 Lower Body - Hamstrings & Glutes

My husband tried this with me.. he stopped and said he was gonna send you the hospital bill. Meanwhile he sat in the chair and watched me complete every bit of it! So darn proud of myself!

Didn't know if I was gonna make it...but did!!!! 🤘

W4/D6 Full Body Circuit- Pyramid Style For Time

Love a good upper body & core day 💪🏼

W5/D1: Arms, Chest + Core

W5/D2: Lower Body

W5/D3: LISS

W5/D4: Shoulders, Back + conditioning

You are capable of so much more then your mind tells you-is it easy...no! Do it anyways

W5/D5: Lower Body

W5/D6: Full Body Conditioning

This will always be something I do for myself...

W6/D1: Arms, Chest + Core

W6/D2: Lower Body

W6/D3: LISS

W6/D4: Shoulders + Back

W6/D5: Lower Body

W6/D6: Full Body

One of my fave upper body workouts 💪🏼

W7/D1: Arms, Chest + Core

W7/D2: Lower Body

W7/D3: LISS

I loved this one! Definitely feel the burn 🔥🔥

Doesn't have to be perfect, you just got to get it done!

W7/D4: Shoulders, Back + conditioning

W7/D5: Lower Body

W7/D6: Full Body EMOM

W8/D1: Arms, Chest + Core

Leg day, plus 100 squats (plus 10 burpees) a walk at lunch, and 45 mins of cardio... I'm done!

W8/D2: Lower Body

Lachelle

Still camping and I brought weights but I’m sick so I opted for a bike ride instead.

W1/D1 Shoulders, Chest, Triceps + AMRAP

Community

More workouts from Heather Watkins