Name: Playbook - Heather Watkins - W1/D1 Shoulders, Triceps, Chest & AMRAP
Uploaded: 2024-04-23T23:11:47.534Z
Duration: 30 min
Description: W1/D1 Shoulders, Triceps, Chest & AMRAP

Michele

Jerica

It was so good! I am so excited I found your app. I did have a question about the workout. I’m not sure if I’m doing it right!

Madison

Restarting this challenge with a fresh mind and this was the perfect way to start!!

Lacie Fallin

First workout after having my baby and it kicked my butt!

Gocubsgo123!

Glad to be back with a new challenge! 💪🏻

LaGena

If anyone finished that workout without calling you a bitch several times, they didn’t really do it!!💪🏼🤣

Riley

Jessica

5 rounds of that AMRAP and my arms are now useless 😳

Megan Stevens

Lauren

Mindy Denton

Lynsey

Angela

Marissa

Karley

Audrey

MELISSA HARRIS

Taylor

Kristi Thurman

Great workout! My shoulders are now on fire! 🔥

Ashley Drury

Great workout, still catching my breath! 💪🏼 😅

Shelby

Paige

Great first day of the next 8 weeks!! Shoulders are on 🔥🔥🔥

Lindsey

Amanda

Katie Stagner

My arms are shaking! Great workout this morning 🌞

Jennifer DeVore

Amelia Pyles

Made it all the way through shoulder taps on round 5 on AMRAP💪what a great start to the challenge & the week!

Mandy

Michelle Reynolds

Hannah

Allison

Arms are jello, but pushed through 5 rounds💪🏻💪🏻

Amber

Claire

That triset! Knew it would sneak up! 🔥

Sarah

Tiffany

Kendra

Mandi

It’s Day ONE! 🥳👏🏼

This is a “push day” with a 10 minute AMRAP finisher. Amrap = As many rounds as possible, meaning you will rest only briefly throughout the circuit! If you do not have a jump rope - do jumping jacks instead! 

Push yourself with the amount of weight that you choose for the lifts and your intensity for the cardio portion! 

Make sure to select a warmup prior to beginning and let me know how much you crushed it afterwards! 💪🏼

- 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 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:

- 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)

- Arms extended above shoulders a dumbbell in each hand
- Bend at the elbow lowering the dumbbells towards your head
- Fully extend up contracting your triceps

Dumbbell skull crushers

Triset:

Complete the movements consecutively for as many rounds as possible!

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, Triceps, Chest & AMRAP

Katelyn Thiele

Did it outside in TX humidity. I’m sweating!!

W1/D2 Lower Body - Quads & Glutes

Christine Jones

Allison Rhymer

Does working 11 hours in Urgent Care count?

W1/D3 LISS

I think this might be one of my favorite ab/arm workouts so far!!

Melissa Watson

W1/D4 Back, Biceps & Core

Legs are on fire from quads/glutes day still! This was a challenge.

Ashley

Upped the weights. Forgot how much I loved this one! 🔥🥵

Mallory

A day late thanks to the flu BUT Got her done!

W1/D5 Lower Body - Hamstrings & Glutes

"That sucked"-my 10 year old😆 we are sweaaaaatyyyyyy!!!

Kasi

W1/D6 Full Body EMOM

Feeling all shoulder/tricep pump 💪🏼

Loving the AMRAP at the end of these arm days

Bridget

W2/D1 Shoulders, Triceps, Chest & AMRAP

Had to use a baby as weight, but felt good! 🤣

Erin

Rhonda

W2/D2 Lower Body - Quads & Glutes

Kandice

W2/D3 LISS

I was having a problem with counting during the plank to sit back so I changed it to my knees.

W2/D4 Back, Biceps + Core

Feeling better and back at it! 💪🏼🙌🏼
Another favorite added to the list! Hello glutes/quads! 😍😳

Great workout! I really enjoyed this one ;-)

W2/D5 Lower Body - Hamstrings & Glutes

Phew! 🥵 Loved the exercise progressions on this one!

I love these quick workouts when need some extra sleep. The sweat is drippin' 😲

Hailey

W2/D6 Full Body TABATA

Stepped out of my comfort zone and actually used the hotel gym to workout since we will be here all week! Feeling confident 💪🏻

Dominated skullcrushers 
4 rounds of AMRAP 
🥵🥵🥵🥵🥵

Chelsea

W3/D1 Shoulders, Triceps, Chest & AMRAP

Keeping up with these guys in this gym definitely had me sweating bullets this morning! 🥵

Lana Scherer

W3/D2 Quads & Glutes

Did an in person dance2fit class with my girls 💃

W3/D3 LISS

Danielle Hankins

W3/D4 Back, Biceps & Core

Had to up my reps for flute bridges because I need heavier weights and a heavier band but I guess that’s a win 🏆 💪🏼

Kayler

Added to the favorite list! 🤪💪🏼♥️

W3/D5 Hamstrings & Glutes

Becca

Wow 🥵 but I will be adding to my favorites!

W3/D6 Full Body Conditioning

W4/D1 Shoulders, Triceps, Chest & AMRAP

those frog squats were so deceiving! 🔥 🥵

W4/D2 Lower Body - Quads & Glutes

This treadmill has really come in handy! 👌🏻🙌🏼

W4/D3 (Home) LISS

W4/D4 Back, Biceps + Core

Feeling strong! Upped all weights for everything! 👌🏻💪🏼🙌🏼

W4/D5 Lower Body - Hamstrings & Glutes

Wow! Came into it thinking I’d need to probably stop midway after a long weekend of hosting some out of town friends, but I got it done! 💪🏻

W4/D6 Full Body Circuit Pyramid Style

Carissa

W5/D1: Arms, Chest + Core

I struggle staying on the ball. Uuugh otherwise my calves are burning.

W5/D2: Lower Body

Sara

Got it in a work tonight walking the hospital! 🤪

Lachelle

W5/D3: LISS

Loved the change up on exercises! 💪🏻

W5/D4: Shoulders, Back & conditioning

This one was a complete butt kicker. Definitely took 40 minutes to finish. 🥵

Michaela

This workout challenged me SO much! I don’t know if it’s bc I took the weekend off, or if it’s bc I upped my weights. I’m gonna go with both! 🤦🏼‍♀️🤷🏼‍♀️🤪💪🏼

W5/D5: Lower Body

I shaved off almost 3 minutes since last time!! Feels amazing!!

W5/D6: Full Body Conditioning

Loved this core! Also, we no longer do “girl push ups” in this house! 💪🏼👌🏻😂

W6/D1: Arms, Chest + Core

I love this set up! It’s the first time I’ve picked up my heavier weights in a long time but I also just ordered a big fan for my garage off Amazon because I’m soaked in sweat 🥵

W6/D2: Lower Body

W6/D3: LISS

Shoulders are on fire, loved this workout! 👌🏻💪🏼

Finishers - death to arms - 60 on burnout

W6/D4: Shoulders + Back

W6/D5: Lower Body

Tabata got me like 🥵 love the quick and effective workouts!

W6/D6: Full Body Tabata Style

I love a good arm burn to start the week!

W7/D1: Arms, Chest + Core

So sweaty and the booty is burning!! 🔥🍑

W7/D2: Lower Body

Always thankful for LISS after a tough lower body!!

W7/D3: LISS

W7/D4: Shoulders, Back & conditioning

I almost fell during that last set of jump squats... but I didn’t! 🤪😱💪🏼

W7/D5: Lower Body

Dripping 🥵 but another favorite! 💪🏻

Did NOT want to do this today! My body has been so sore this week and energy has been lacking trying to get back into a routine again after traveling. But I feel SO much better🤩 So thankful for these challenges and the extra little push to keep me going!

Karly

Killer full body workout! Sweat is dripping!

W7/D6: Full Body EMOM

W8/D1: Arms, Chest + Core

W8/D2: Lower Body

Dancing, 5 minute walk abs air squats x100.

W8/D3: LISS

Took a day off yesterday, catching right back up! Will do lower body after dinner!👌🏻

W8/D4: Shoulders + Back

W8/D5: Lower Body

Dead! 🥵 but feeling strong! 👌🏻💪🏼

W1/D1 Shoulders, Triceps, Chest & AMRAP

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