Name: Playbook - Heather Watkins - Week 3 Day 4: Back + Biceps + LISS
Uploaded: 2024-04-23T23:11:47.390Z
Duration: 45 min
Description: Week 3 Day 4: Back + Biceps + LISS

So far my favorite! Thought I would hate the man makers but loved them! 5 stars for sure

Ashley Flahardy

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbells up keeping your elbows in and engaging your bicep 
- Lower with a controlled motion
- Curl the dumbbells up with your forearms at 45 degrees 
- Lower with a controlled motion
- After both types of curls are completed = 1 rep

Alternating dumbbell Traditional to Wide curls

Stand alone:

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

DB bent over row

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up
- Engage your lats as you pull up 
- Come down in a controlled motion

DB wide bent over row

Superset #1:

- Start in a high plank position with a dummbell in each hand
- Lower by bending at the elbows keeping your core engaged 
- Push up, then row one dumbbell 
- Push up, then row the other dumbbell
- Jump feet in to a low squat position 
- Stand up cleaning dumbbells to the shoulders and pressing overhead
- Reverse the motion and repeat

DB man makers

- 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

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Supermans

Triset #1:

Week 3 Day 4: Back + Biceps + LISS

I took a break from the app for a little while but downloaded it again this morning. Nothing kicks my butt quite like these workouts!! Love them! (Brownie points because I can do them at home and not have to leave my kiddos!)

JORDAN

Heather Sue

Man what a workout! I was determined to finish it the second try of this. Videos helped with form tremendously.

Week 1 Day 1: Shoulders + Triceps + Chest + Core

Legs are dead!!! But so worth it 🙌🏻

That was incredible! Also, just discovered the playlist and I’m here for it!!

Week 1 Day 2: Lower Body

LISS and a good book is one of my favorite combos!

Week 1 Day 3: LISS

LaGena

Heather

Casey

Week 1 Day 4: Back + Biceps + LISS

Loved it!! Finally getting brave enough to do my step ups on my bench! 🙌🏼

Julie

Audrey

Week 1 Day 5: Lower Body

Intense but felt great! A couple of modifications were made, but I finished!

Week 1 Day 6: Metcon - EMOM

Toni Fisher

Week 2 Day 1: Shoulders + Triceps + Chest + Core

Jessica

Week 2 Day 2: Lower Body

Week 2 Day 3: LISS

Week 2 Day 4: Back + Biceps + LISS

Amy Mathis

Week 2 Day 5: Lower Body

LOVED!! Definitely a good burn after that leg workout yesterday! 🙌🏼🙌🏼

Week 2 Day 6: HIIT - Tabata

Week 3 Day 1: Shoulders + Triceps + Chest + Core

Week 3 Day 2: Lower Body

Week 3 Day 3: LISS

Week 3 Day 5: Lower Body

Loved this one! I can feel how much endurance I’ve gained because looking at it before I was like 😬 but I had so much fun with that one! Another favorite! 🔥

Whitney

Week 3 Day 6: HIIT - 10 Countdown

Week 4 Day 1: Shoulders + Triceps + Chest + Core

Week 4 Day 2: Lower Body

Week 4 Day 3: LISS

Had to trade cardio up for a core workout. Baby girl is sleeping. So no outside walk until she’s up! And we may not because it’s freezing and I despise the cold. 🤣

Week 4 Day 4: Back + Biceps + LISS

Week 4 Day 5: Lower Body

Week 4 Day 6: Metcon - EMOM

sara mcdowell

Ashley

Had to really take my time with this one and not get upset if I couldn’t finish something. Today I’m recovering from throwing up all the day before. I’ve been able to keep two meals down. So I’m not mad at myself for not executing every move. Whew

Week 5 Day 1: Shoulders + Triceps + Chest + Core

Week 5 Day 2: Lower Body

Week 5 Day 3: LISS

Week 5 Day 4: Back + Biceps + LISS

Week 5 Day 5: Lower Body

Loved it so much I opted for a 5th round! 💪🏻

Week 5 Day 6: Metcon - EMOM

Week 6 Day 1: Shoulders + Triceps + Chest + Core

Week 6 Day 2: Lower Body

Week 6 Day 3: LISS

Week 6 Day 4: Back + Biceps + LISS

Week 6 Day 5: Lower Body

Week 6 Day 6: HIIT - Tabata

Week 7 Day 1: Shoulders + Triceps + Chest + Core

Week 7 Day 2: Lower Body

Week 7 Day 3: LISS

Week 7 Day 4: Back + Biceps + LISS

Week 7 Day 5: Lower Body

I’m getting to the point that these higher intensity days are my favorite! 💪🏻

Week 3 Day 4: Back + Biceps + LISS

Community

More workouts from Heather Watkins