Name: Playbook - Heather Watkins - Week 1 Day 1: (Home) Upper Body / Conditioning
Uploaded: 2024-03-31T22:12:24.753Z
Duration: 40 min
Description: Week 1 Day 1: (Home) Upper Body / Conditioning

It was great!!! Haven’t worked out in months so this was a great start!! Yoo-hoo!!!🔥🎉💫

Shanna Barham

Good workout! Can tell
I need to improve my upper strength! 💪🏼

Elizabeth

Myra

Jamie

I meant to put 5 stars🤦🏼‍♀️🤦🏼‍♀️ this workout was amazing friend

Crystal Gibson

Finally started and completed this! Felt amazing!!

Lisa Slusher

Cristina

Melissa Watson

Jessica

Janice

Lauren

Sarah

First workout in 2 years! Ready for a happier, stronger, healthier me!

Emily

Morgan VanPool

Lacy

Mary Ann

Killer for a first time in years workout !!! But I feel good I was able to do it all!!

Kendra

Closest I’ve felt to being in the gym with my friend even if they aren’t present physically compared to other at home programs I’ve tried. I knew they added me on the activity trackers and even though I’ve never met them in person I couldn’t let them or myself down. And it’s only day 1!

Rebecca Willey

Samantha

Angela

Christine Jones

Laura Irvan

Johnna

It was hard. But I was so glad I completed it. My arms are burning!

Lisa Pratt

Alicia Kinder

Week 1 Day 1: Way to start with a BANG!! Arms on fire!!👊🏽👊🏽

MELISSA HARRIS

Heather

Lindsey

Feeling stronger on Day 1 & a Monday! Woooo! 💪🏼 💪🏼

Hannah

Shelby

Amber

Michelle Reynolds

Sara Beth Deane

Emma

Katie Stagner

Courtney

Tara Roslyn

Mallory

Great work out to start the week! Excited to see those muscles start to form!

Great start to day 1!  My arms are on 🔥🥵

Jettie Brinj

Upper Body with conditioning!

Triset: Complete each movement back to back with minimal rest. Rest after the third movement and begin again for specified amount of rounds! 

Finisher = Drop set. Start with your heaviest weight + drop down to lighter options as needed until you reach the 20th rep!

- Start with your hands on a box
- Perform a push-up coming down slowly
- Keep your core engaged

Incline push up

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

DB bicep curls

Warmup:

Complete the first movement for the specified amount of  reps and immediately move to the second movement for the specified reps and third. Rest after the third movement and repeat for the total amount of sets.

- Place the back of your arm on your inner thigh
- Arm starts extended holding the dumbbell off the floor
- Slowly curl the weight up pause at the top squeezing your bicep
- Slowly lower weight back to the starting position
- Do all reps on one arm before switching

Concentration curls

- 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

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

Triset:

Complete the first movement for the specified amount of  reps and immediately move to the second movement for the specified reps. Rest after the second movement and repeat for the total amount of sets.

- 12 reps total 
-Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating hammer curls

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

Complete the first movement for the set reps and immediately move to the second movement for the specified reps and then the third. Rest after the third  movement and repeat for the total amount of sets.

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

DB lying chest press

- Add weight to lap for extra challenge 
- Lean slightly forward placing more tension on your chest

Tricep Dips

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping Jacks

Start with your heaviest weight and continue dropping to lighter weights when form is sacrificed until the reps are complete.

Alternating Full to Half Bicep Curls

Finisher:

Week 1 Day 1: (Home) Upper Body / Conditioning

Wow my legs feel like Jello! 💪🏼🤭

LaGena

Danielle Hankins

Week 1 Day 2: (Home) Lower Body

Kayla

Love a LISS day in the middle of the wk! 🏃🏼‍♀️

Week 1 Day 3: (Home + Gym) LISS

Finished it last night after my long drive & shift oh wow. Arms are deddd.

Kristin

Week 1 Day 4: (Home) Upper Body + Core

Looks are deceiving. Legs and glutes are on fire and I’m drenched in sweat!

Claire

Week 1 Day 5: (Home) Lower Body

Feel like I’m detoxing today after too much fun with Lil Jon at the rodeo 😝 but got it done 💪🏻

Week 1 Day 1: (Home) Upper Body / Conditioning

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