Name: Playbook - Heather Watkins - Week 4 Day 1: Upper Body + Cardio Conditioning
Uploaded: 2022-01-30T06:16:20.638Z
Duration: 45 min
Description: Week 4 Day 1: Upper Body + Cardio Conditioning

Sarah

I won’t be lifting my arms any today! 😜🥴

Amanda McClure

Arms are jelly!!! Almost doesn’t count!!

Mandi

Week 4 Day 1: Upper Body Circuit with a Biceps, Triceps, & Chest Focus and an AMRAP finisher! 🥵

This workout is similiar to one you did in Week 1 - there is purpose behind this! It is a great way to track progress and strength- compare your weight from week 1 and aim to push a little bit more this time by bumping weight and intensity during your AMRAP! 

You got this! 🤜🏼🤛🏼

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.

- Place the back of your arm on your inner thigh
- Arm starts extended holding the dumbbell off the floor
- Slowly curl the weight up pause at the top squeezing your bicep
- Slowly lower weight back to the starting position
- Do all reps on one arm before switching

Concentration curls

- Hold the dumbbells with your palms facing away from you and out to your sides
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Wide bicep curls

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

Superset #1

- 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

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

Hammer curls

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

Incline push up

Triset:

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.

- Lying on the floor with knees bent 
- Lower weights to your chest 
- Press dumbbells back up over your chest

DB lying chest press

- On a flat bench or the floor with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell chest fly (flat)

- Lean slightly forward placing more tension on your chest

Tricep Dips

As Many Rounds As Possible - set your timer for 10 minutes and do as many rounds as you can! Quality > Quantity always, focus on form!

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump over dumbbell or bar
- Repeat movement

Hop Over Burpees

- Bring your elbows down to the ground 
- Keep your core engaged
- Try not to move your hips back and forth 
- Extend one arm then the other
- Then tap each shoulder with your opposite hand

Commandos with shoulder taps

10 MINUTE AMRAP

Week 4 Day 1: Upper Body + Cardio Conditioning

Third time doing this program, always love day 1!

Michelle Reynolds

MELISSA HARRIS

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.

Samantha Parsley

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!!

Lacie Fallin

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! 👌🏻

Melissa Watson

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!

Lindsey

Hannah

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 4 Day 1: Upper Body + Cardio Conditioning

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