Name: Playbook - Heather Watkins - Week 4 Day 4: (Home) Upper Body + Core
Uploaded: 2024-03-31T22:12:25.103Z
Duration: 40 min
Description: Week 4 Day 4: (Home) Upper Body + Core

Lindsey

The best form I have ever had on push ups!! Super excited about that! Can only get better😊

Kaitlyn

I tried to go up and wait on the car drivers and that car was driving all over the road. 😂

Angela

MELISSA HARRIS

Arms and shoulders are dead! NSV: I was able to do the renegade rows with 15 lb dumbbells!

Katie Stagner

💪🏽 went up in reps where I wasn’t able to go up in weight quite yet

Connie

Michelle Reynolds

This workout is similar to W1D4 - You’ll see reps have changed in some areas. Also aim to increase the amount of weight you are utilizing - these are both ways to make progress!

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping Jacks

- Start standing with your feet together.

- Forward fold with straight legs, and place your hands on the floor.

- Walk your hands out until you are in a plank position with shoulders over your wrists.

- Walk your hands back in toward your feet, keeping your legs as straight as possible.

-Roll back up to a standing position, with control.

Inchworm

Warmup:

- Stand holding a dumbbell in each hand, elbows forward of shoulders
- Press the dumbbells overhead
- Lower the dumbbells
- Reps are each arm

DB shoulder press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

DB Lateral Raises

Superset:

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

DB front raises

- Hold both dumbbells in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the dumbbells towards your chin
- Keeping them close to the body
- Pause at the top, elbows no higher than the shoulders
- Return back to starting position

Upright row

- 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

Triset:

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

DB renegade rows

- 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

While standing upright, hold a barbell plate in both hands at the 3 and 9 o'clock positions. Your palms should be facing each other and your arms should be extended straight out in front of you. This will be your starting position.

Initiate the movement by rotating the plate as far to one side as possible. Use the same type of movement you would use to turn a steering wheel to one side.

Reverse the motion, turning it all the way to the opposite side.

Repeat for the recommended amount of repetitions.

Car drivers

Complete each movement consecutively with a short rest at the end and repeat.

- Begin by lying supine with arms extended straight up
- Sit up while keeping DB overhead

DB overhead sit up

- Begin in a push up position with a dumbbell place on one side of your body
- With the opposite hand pull the dumbbell through to the other side

DB plank pull throughs

-The spider crunch is a core exercise that begins in a straight-arm plank position and involves raising one knee toward your same-side elbow to target the obliques. 

-It is similar to a mountain climber, but with the knees out wider. It can be performed for time or reps as bodyweight ab training or conditioning.

Spider crunch

Core Circuit:

-Begin on all fours in the tabletop position.
Place your knees under your hips and your hands under your shoulders.
-Maintain a neutral spine by engaging your abdominal muscles.
-Draw your shoulder blades together.
-Raise your right arm and left leg, keeping your shoulders and hips parallel to the floor.
-Lengthen the back of your neck and tuck your chin into your chest to gaze down at the floor.
-Hold this position for a few seconds, then lower back down to the starting position.
Raise your left arm and right leg, holding this position for a few seconds.
Return to the starting position. This is one round.

Bird dog

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

Dead bug

Lay down with your back on the ground and your knees bent and pointed towards the ceiling.

With your arms on your side raise your shoulders slightly off the ground.

Using your abs rotate your right hand down to your right foot and then back up.

Then do the same thing with your left hand.

Alternate back and forth for the desired amount of repetitions.

Heel touches

Postpartum Core Circuit:

Week 4 Day 4: (Home) Upper Body + Core

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 4 Day 4: (Home) Upper Body + Core

Community

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