Name: Playbook - Heather Watkins - Week 3 Day 1: Upper Body + Cardio Conditioning
Uploaded: 2024-03-31T22:12:24.951Z
Duration: 40 min
Description: Week 3 Day 1: Upper Body + Cardio Conditioning

Samantha Parsley

It takes a lot for me to sweat, and this girl is soaked! 😳👌🏻

Melissa Watson

Lacie Fallin

Sara

MELISSA HARRIS

That CARDIO FINISHER was KILLER!! 🥵🥵

Christine Jones

The chest press complex & push-ups…🔥🥵 Loved this lineup!!

Olivia Lester

Lindsey

Whew! Had to do some modifications and could only get 2 rounds of cardio, but I go it done!

Julie

Sarah

That cardio finisher was tough but so worth it!

Katie Stagner

Hannah

That cardio at the end just finished me off🥴

Amanda McClure

Erin

What a heart rate spike with that finisher! 💦

Michelle Reynolds

This one is sneaky. It doesn’t look too bad but it will get you!

Sara Beth Deane

Angela

Great workout! Have a love hate relationship with those chest press complexes. 😅

Allison

Good workout! The cardio always get me 😆

Carissa

Awesome workout to start my week off right!

Hailey

Mandi

Arms are shaking after that workout! Will definitely be feeling that one tomorrow! 💪🏼

Mallory

Ashley

Week 3 Day 1: Upper Body with a Biceps, Triceps, & Chest Focus and cardio finisher! 🥵

Make yourself proud of your effort today & don’t forget to let me know how much you crushed it! 🤜🏼🤛🏼

- Raise your leg towards the opposite knee
- Keep your hips squared
- Alternate

Soccer Kicks

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

Incline push up

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.

- Complete given # of reps with one arm while holding opposite arm at the halfway point
- Switch and complete given # of reps with opposite arm

Static hold bicep curl

- 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

Place yourself in the Tricep kickback position and hold there for 20 seconds

Tricep kickback static hold

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.

Single arm chest press + other arm + full lying chest press = 1 rep

Chest Press Complex

Lateral step push-ups

Superset:

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.

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

- 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

Circuit style - 45 seconds on/ 15 seconds rest. Do the first move for 45 seconds, rest 15 seconds then move to the second movement and then the third.

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

High knees

- Push your hips as you come down
- Reach parallel and explode up
- Bring feet together and land softly

Pop Jump squats

- Stand with your feet a little wider than hip-width apart, bend your hips and knees back and point your toes forward.
- Take a few quick steps to the left and then touch your left foot with your left hand.
- Repeat on the right side.

Side Shuffle

Cardio Conditioning:

Week 3 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!

Amanda

Courtney

Week 1 Day 4: Upper Body + Core

Definitely feel the burn in my glutes this morning.

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 💪🏻

Abby

Week 1 Day 6: Full Body AMRAP (HOME)

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

Week 2 Day 1: Upper Body + Cardio conditioning

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 3 Day 1: Upper Body + Cardio Conditioning

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