Name: Playbook - Heather Watkins - W2/D4 Back, Biceps + Core
Uploaded: 2024-04-23T23:11:47.786Z
Duration: 45 min
Description: W2/D4 Back, Biceps + Core

Lacie Fallin

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

Angela

Kandice

Love how the moves change up between challenges!

Kendra

Lynsey

Jessica

Olivia Lester

Katie Stagner

Emily Thomas

Ashley Drury

Michelle Reynolds

Hannah

I loved the combos in this and all the new to me moves!

Claire

Was able to really push myself and did regular pushups and used heavier weight on the finisher!!

Amber

Lindsey

Good core day as well! I love the Zottman curls! 💪🏻

Ashley

“Pull Day” Thursday with a core circuit to end! Make sure to select the appropriate core circuit for you!

- You need a bench or a sturdy thigh-high platform to lean on when doing the exercise, so secure that first and place a dumbbell on the floor to one side of it. Put your left leg on the bench and grab the far side with your left hand, then bend over so your upper body is parallel with the ground. Reach down and pick up the dumbbell in your right hand with a neutral grip (palm facing you), then hold it with your arm extended, keeping your back straight.

- Bring the dumbbell up to your chest, concentrating on lifting it with your back and shoulder muscles rather than your arms. Keep your chest still as you lift. At the top of the movement, squeeze your shoulder and back muscles. Lower the dumbbell slowly until your arm is fully extended again. Do all your reps on one arm before switching to the other side.

- Reps are per side

Single Arm Bent Over Row

- Hinge forward holding the dumbbell with two hands behind your head
- Bend at the knee slightly
- As you come back up you should feel it in your hamstrings

DB good morning

Superset:

- Curl the dumbbells up 
- Rotate your wrists at the top 
- Lower the weights with your palms facing the ground
- Focus on a slow controlled movement

Zottman curl

- Hold the dumbbells with your palms facing away from you and out to your sides
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Wide bicep curls

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

DB renegade rows

Push Up to Sit Back

7 low bicep curls + 7 high bicep curls + 7 traditional curls = 21 reps

- Engage your bicep 
- Keep your core tight
- 7 reps low curls
- 7 reps high curls
- 7 reps full curls

Bicep curl 21’s

Finisher:

Extend your right hand out in front of you at shoulder level while extending your left leg behind you are hip level.

Bend your left knee and bring it under you while bending your right elbow and drawing it in to touch your left knee under your stomach.

Extend your right hand in front of you and your left leg behind you.

Return to your starting position.

Bird dog crunch

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Reach for your toes like you’re climbing an imaginary rope

Lying leg raise rope climb

- 10 per side 
-Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Bring the top leg towards your elbow engaging your obliques

Side plank crunch

Circuit:

Lie on your back with your legs extended and your feet slightly apart.

Slide your affected leg as close to your buttocks as you can.

Hold this position for 2-3 seconds.

Slide your heel back to the starting position.

Heel Slides

- Start in a T side plank hold
- Raise your upper leg
- Lower it back to the starting position and repeat
* 12 per side

Side plank + leg raise

Postpartum Core Alternative:

W2/D4 Back, Biceps + Core

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

W1/D1 Shoulders, Triceps, Chest & AMRAP

Katelyn Thiele

LaGena

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?

Riley

W1/D3 LISS

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

Melissa Watson

Allison

W1/D4 Back, Biceps & Core

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

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!!!

Mandy

Kasi

W1/D6 Full Body EMOM

Feeling all shoulder/tricep pump 💪🏼

Amelia Pyles

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! 🤣

Sarah

Erin

Rhonda

W2/D2 Lower Body - Quads & Glutes

W2/D3 LISS

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!

Mandi

W3/D6 Full Body Conditioning

W4/D1 Shoulders, Triceps, Chest & AMRAP

those frog squats were so deceiving! 🔥 🥵

Audrey

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 🥵

Megan Stevens

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!👌🏻

W2/D4 Back, Biceps + Core

Community

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