Name: Playbook - Heather Watkins - Week 2 Day 1: Upper Body + Cardio conditioning
Uploaded: 2024-03-31T22:12:24.874Z
Duration: 50 min
Description: Week 2 Day 1: Upper Body + Cardio conditioning

Samantha Parsley

Michelle Reynolds

Loved this workout! My arms are on fire! 👌🏻

Melissa Watson

Those bicep pushes were killers ☠️ and I almost fell on my butt trying to do box jumps 🤦🏻‍♀️

Megan Stevens

Those skull crushers are NO joke! Loved the cardio conditioning, I was actually able to do real push-ups the last set 🙌🏼🙌🏼

Lacie Fallin

Kayla

Arms are jello but what a great workout! Also, I absolutely LOVE having the video guides with each exercise. So convenient!

Sasha

This one had me cussin’!! Hurt so good!!👊🏽👊🏽

MELISSA HARRIS

Arms will be jello later but I loved it!!

Audrey

Alicia Kinder

Abby

Corrie

Cindy

Love the guest appearance of your little guy on one of the videos!

Kristi

Holy Box Jumps!! Only fell twice!! Who’s coming to wash my hair!!

Christine Jones

Those mountain climber and push ups catch up quick 🥵🥵

Kali

Kicked my butt!  I'm arms are jello!  I love that this can be all done at home! Stronger momma in the making!  💪🔥🔥🔥

Sarah Tilley

Such a great burner for the biceps!! Also enjoying the conditioning to further boost my endurance 👏🏽

Olivia Lester

Allison

Amanda McClure

You can’t see my biceps, but their burning!

Amanda

Used all the weights today. 5s-12s. Whew!

Angela

Catching my breath. BRB 🏃🏼‍♀️

Hannah

My arms are dead but feeling great! Great way to start the week off!

Katie Stagner

Emily Lukefahr

Love the strength and cardio combo in this workout!! So much fun!! 🔥💪🏼

Hayley

Mindy Denton

Great way to start the week! Loving these workouts!

Hailey

Lindsey

It was great!! Did step ups instead of box jumps, still having some lower back issues. Still loving the app!! ❤️

Shelby

Amelia Pyles

Erin

Julie

Carissa

Can already feel the burn! Triceps…ouch!

Sarah

Ashley

Week 2 Day 1: Upper Body with a Biceps, Triceps, & Chest Focus and finishing with some Cardio Conditioning! 🥵

Grab those challenging weights for the weight lifting portion and really push yourself during the cardio finisher!

Make yourself proud & don’t forget to let me know how much you crushed it! You got this! 🤜🏼🤛🏼

complete both movements back to back and repeat for a second time

30 seconds each direction - forward then reverse 
Stand with your feet shoulder-width apart and extend your arms parallel to the floor.

Circle your arms forward using small controlled motions, gradually making the circles bigger until you feel a stretch in your tricep

Arm circles

- 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. Rest after the second movement and repeat for the total amount of sets.

Hammer curl to traditional curl to Wide curl 
1 set = completed all 3 moves

3 Way Bicep Curl

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

Incline push up

Superset #1

-Start with a dumbbell in each hand with palms facing up, press straight out in front of you 
-Return to starting position and bring both dumbbells away from the body to the sides in an external rotation

Bicep Press to External rotation

- 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

Superset #2

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.

- Lay down on bench or floor with a dumbbell in each hand
- Place the dumbbells together side by side and press them up over your chest  
- Keeping the dumbbells squeezed together lower them back to your chest

Dumbbell narrow chest press

- 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

Superset #3:

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

Bicep curl 21’s

Complete each move consecutively for the specified amount of sets. Rest breaks are minimal!

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

- Start in a push up position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable
- After the specified amount of reps per leg then complete a push up

1 Push up to 5 mountain climbers

Cardio conditioning

Week 2 Day 1: Upper Body + Cardio conditioning

Third time doing this program, always love day 1!

Week 1 Day 1: Upper Body + Cardio Conditioning

It kicked my butt and I loved it. I’m on day 2 and so thankful I started.

Challenging but felt amazing afterwards! Thanks!!

Lindsy

Week 1 Day 2: Lower Body

30 minute walk at the park during lunch 🍁

Obsessed with this app! Love having the videos-so handy!! ❤️💪🏼

Chloe White

Katlyn Gentry

Week 1 Day 3: LISS

🔥🔥🔥 first time doing landmine press. I’m a fan of all the sets from today!

Courtney

Week 1 Day 4: Upper Body + Core

Definitely feel the burn in my glutes this morning.

Mandi

Week 1 Day 5: Glutes

When burpees feel easy, you know it’s a killer workout!

Burpees still a struggle, but doing them anyways so I can crush them soon!!

whew 💦 I think you were mad at us when you made that one! good finish to week one 💪🏻

Week 1 Day 6: Full Body AMRAP (HOME)

Week 2 Day 2: Lower Body

Used my husbands trainer bike because it’s yucky outside! Helped stretch these sore legs!

Yoga and stretching with a core circuit for today!

Week 2 Day 3: LISS

That ab circuit 😣 Hotel workout and while they have weights, I had to go heavy based on my options.

Whew feeling the burn but strong 💪🏻

Week 2 Day 1: Upper Body + Cardio conditioning

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