Name: Playbook - Heather Watkins - W1/D4 Back, Biceps & Core
Uploaded: 2024-04-23T23:11:47.049Z
Duration: 45 min
Description: W1/D4 Back, Biceps & Core

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

Katie

Olivia Lester

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

Heather Sue

🔥🔥🔥 arms are jello and that finisher!!

Mallory

Cindy

Taylor

Back & Biceps with a Core Circuit at the end! 

Make sure to warm up before you begin - let me know how you crush it after! 💪🏼

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

DB bicep curls

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Hammer curls

Superset:

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the bar up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Bent over row (supinated)

- Slight bend in the elbows
- Flex shoulders out into a Y 
- Pause at the top of the motion engaging your rear delts
- Lower with a slow controlled motion

Bent over fly

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- With your arms crossing your chest
- Raise your upper body then back down in a controlled motion
- Keep your back flat and straight

Back Extensions

Drop set!!

Start off as heavy as possible without sacrificing form. When you reach failure, drop down in weight and continue until failure. Continue this until 30 reps have been completed without rest

Finisher:

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunch

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks

Plank Reach Overs

Core Circuit:

W1/D4 Back, Biceps & Core

Starting over during the break — loved this one!

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

W1/D1 Shoulders, Chest, Triceps + AMRAP

Kandice

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

Kayler

W1/D2 Lower Body - Quads & Glutes

Lana Scherer

W1/D3 LISS

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 😅😅

Abbi

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/D4 Back, Biceps & Core

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