Name: Playbook - Heather Watkins - Week 3 Day 1: (Home) Upper Body
Uploaded: 2024-03-31T22:12:25.019Z
Duration: 40 min
Description: Week 3 Day 1: (Home) Upper Body

Jessica

Heather was not messing around on this workout! 🥵🥵

Christine Jones

Michelle Reynolds

Rhonda

Angela

And I chose today to up my weights. HAHA! 🤦🏻‍♀️

Laura Irvan

Wow! Like the new format but dang that was hard. 🥵

Erin

MELISSA HARRIS

Corrie

Katie Stagner

Dead. 4 1/2 rounds on each except the finisher. 💪🏼

Ashley Brewer

Laura

This was TOUGH. liked the switch up in format!

Hayley

Emma

That was a lot of AMRAPS. Went by so fast and was an awesome burn

Hailey

Carissa

Amber

Able to get 3 rounds for each set except the last one with plank to catchers mitt I was able to get 4…. I like the AMRAP style because it kept me on task but woah 🥵

Megan Stevens

Upper Body - Amrap Style. 

We are doing timed circuits today for a change in format. You’ll start with the first amrap and the goal is to complete as many rounds as you can within 12 minutes. Form is always top priority and lifting with a challenging amount of weight. The breaks/rest periods are still a part of this, but left up to you. Rest long enough to where you can still lift challenging weights on the next set. I anticipate 3/4 rounds in 12 minutes for an average! 

Rest 1 minute between AMRAPs. 

You got this!

- 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  
- Then curl the dumbbell back toward your shoulders using the traditional form

Alternating hammer curls + traditional curls

The cross-body hammer curl is a dumbbell exercise that targets the biceps, brachialis, and forearm muscles. Rather than lifting the weights directly in front of the body, you lift them across the torso. Throughout each rep, the wrists remain neutral, like a carpenter hammering a nail.

Crossbody Bicep Curls

Burpee Box/Bench Step Overs

12 Minute AMRAP

- 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

- 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

Alternate between floor and incline push-ups

Incline to floor push-ups

- 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

- Lean slightly forward placing more tension on your chest

Tricep Dips

- Start in a plank position 
- Jump up bringing your knees toward your chest 
- Land softly

Plank to catcher’s mitt

10 Minute AMRAP

- Starting an arms distance away from the wall
- Feet hip with apart and holding a ball at chest height
- Drop your butt back into a deep squat, keeping your chest up
- Drive through heels exploding out of the squat while tossing the ball to a target on the wall
- Catch the rebounded ball lowering back into a squat
- Repeating the movement

Wall Balls

- Push your hips as you come down
- Reach parallel and explode up

Jump Squats (Alternative to Wall Balls)

Grab a handle in each hand and start with the rope behind you, so it's right at your heels. 

To get the rope moving, gently rotate your forearms forward and then your wrists to generate momentum and swing it overhead.

As the rope swings up overhead, bend your knees slightly. Once you see the rope pass your shins, jump by springing from your toes. Start slowly so you can master the timing of it. Once you get a few jumps down, you'll know when to jump naturally.

Once you're at a comfortable speed, your wrists can do all the work. Usually, there are bearings inside the handles that rotate the rope itself. This makes it easy to spin the rope with just your wrists. 

As you hop, be sure to stay on the balls of your feet. This keeps you quick and nimble.

Jump rope

5 Minute AMRAP Finisher:

Week 3 Day 1: (Home) Upper Body

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

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! 🏃🏼‍♀️

Hannah

Week 1 Day 3: (Home + Gym) LISS

Cristina

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 3 Day 1: (Home) Upper Body

Community

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