Name: Playbook - Heather Watkins - Week 3 Day 1: Upper Body + Cardio Conditioning
Uploaded: 2024-04-23T23:11:47.856Z
Duration: 45 min
Description: Week 3 Day 1: Upper Body + Cardio Conditioning

Taylor

Definitely going to feel that one in the morning! 🥵

Lana Scherer

Cindy

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 at the end! 🤜🏼🤛🏼

- 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 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

Tricep Kickback Static Hold

Triset:

- 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

- Keep bend in elbow constant throughout the full ROM
- Achieve a good stretch at the bottom

Incline dumbbell flies

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Hammer curls

- Lean forward to apply more tension on your chest
- Maintain control and stability

Machine Tricep Dips

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

Plank

Sprints! 
10 minutes total of 30 seconds on/30 seconds off!

Sprint 30 seconds on and 30 seconds off

Repeat for 10 total minutes

Sprints

Finisher:

Week 3 Day 1: Upper Body + Cardio Conditioning

Allison

my arms have never hurt more! definitely a challenge for the first day! i loved it !!

Makayla

It definably kicked my butt! I work out six days a week and it felt like I wasn’t in shape at all to be honest. It’s the cardio that really gets me though, but I will keep pushing!

Savannah

Week 1 Day 1: Upper Body + Cardio Conditioning

Me legs are noodle…..I fell leaving the gym…..it’s fine I’m fine 😂😂😂💀

Crystal Gibson

Whitney

Week 1 Day 2: Lower Body

Week 1 Day 3: Low Intensity Steady State

Olivia Lester

Week 1 Day 4: Shoulders + Back + Core

Casey

Week 1 Day 5: Glutes

That one kicked my butt! But in such a great way!!

Omgoodness. Anyone else think this was hard.  I do HIIT at the gym but this may have kicked my but more!

Mindy Denton

Week 1 Day 6: Full Body AMRAP

I was able to bump up my weights today!! I love being able to tell i’m physically getting stronger!

Week 3 Day 1: Upper Body + Cardio Conditioning

Community

More workouts from Heather Watkins