Name: Playbook - Heather Watkins - W8/D1: Arms, Chest + Core
Uploaded: 2024-04-23T23:11:48.094Z
Duration: 35 min
Description: W8/D1: Arms, Chest + Core

LaGena

Jessica

Melissa Watson

Christine Jones

MELISSA HARRIS

Lindsey

Planks on arm day will always be the death of me. 🥵

Megan Stevens

I was shaking during the finisher 🥵😵‍💫 feeling the burn!! 🔥

Hayley

Hannah

Michelle Reynolds

Love seeing progress from the previous workout💪🏻💪🏻

Amber

Upper Body - Biceps, Triceps Chest and a Core circuit to Follow! This is similar to W6D1 - aim to use progressive overload to progress! 

Keep your core engaged throughout every movement and if you have DR, select the postpartum circuit! 

Select a warmup prior to beginning and a cool
down after.

- Hold the dumbbells with your palms facing each other
- Use one arm and curl the dumbbell up with palm facing in. Return to starting position and curl the other arm. After completing both unilateral, complete with both arms. This is 1 rep!

Hammer curl Complex

- 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

Superset:

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

DB bicep curls

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

- 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

- Lean slightly forward placing more tension on your chest

Tricep Dips

Side plank

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

High plank

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank

- Start with a plank position 
- Push your body forward keeping your core engaged
- Push your body back and repeat sequence

Elbow plank rock (forward to back)

- From an elbow plank, slowly rotate the spine to lower your left hip to just above the floor (about one to two inches from the ground). 

- Come back to elbow plank.

- Now lower the right hip toward the floor. - 

- This counts as one rep.

Plank hip dips

Core Circuit:

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

Dead bug

Lay down with your back on the ground and your knees bent and pointed towards the ceiling.

With your arms on your side raise your shoulders slightly off the ground.

Using your abs rotate your right hand down to your right foot and then back up.

Then do the same thing with your left hand.

Alternate back and forth for the desired amount of repetitions.

Heel touches

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

Side plank + leg raise

Postpartum Core Alternative:

W8/D1: Arms, Chest + 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

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

W1/D2 Lower Body - Quads & Glutes

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!!

Allison

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!

Lynsey

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

Lacie Fallin

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

Kandice

W2/D3 LISS

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

Angela

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 ;-)

Ashley Drury

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 🥵

W6/D2: Lower Body

Claire

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/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/D1: Arms, Chest + Core

Community

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