Name: Playbook - Heather Watkins - Week 5 Day 1: (Home) Upper Body
Uploaded: 2024-04-23T23:11:47.989Z
Duration: 35 min
Description: Week 5 Day 1: (Home) Upper Body

Still can’t do those tricep circles 🙁

Christine Jones

Laura Irvan

Jessica

Erin

Katie Stagner

Feeling very accomplished that I just finished that! 💪🏼

Hannah

Megan Stevens

Feeling super strong! Finisher time was 9:07 💪🏼

Michelle Reynolds

Mallory

Carissa

Amber

Happy Monday! This workout is similiar to W2D1 - the goal is to progressive overload wherever you can. You’ll notice that some movements have added reps. if not, increase weight! 


The finisher is meant to be completed as a circuit for time. How quickly can you complete it while using correct form?

Stand with your feet shoulder-width apart and extend your arms parallel to the floor.

Circle your arms forward using small controlled motions, gradually making the circles bigger until you feel a stretch in your tricep

Arm circles

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

DB bicep curls

Warmup:

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.

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

Superset:

-Start with a dumbbell in each hand with palms facing up, press straight out in front of you 
-Return to starting position and bring both dumbbells away from the body to the sides in an external rotation

Bicep Press to External rotation

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

Hammer curls

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

Chest Press Complex

Tricep Circles

- Start in a push up position
- Lower your chest to the floor and lift your hands up
- Then press yourself back up to starting position

Hand release push-ups

- 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

- From a standing position, with feet about hip-width apart, slightly bend at the hip and knees to come into a ¼ squat position. Shift your weight to your right leg and raise your left leg off the ground.

- Laterally bound to your left by pushing off with your right foot

- Try to land softly on your left leg, similar to your starting position, allowing your right leg to cross behind you and your right arm to cross in front of your body, mimicking a “speed skater”

- Upon landing, briefly pause to gain stability and control and jump in opposite direction, this time taking off with left leg

Skaters

Finisher:

Week 5 Day 1: (Home) Upper Body

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! 🏃🏼‍♀️

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 1 Day 6: (Home) Full Body AMRAP (Optional)

Holy camoly!! Those tricep circles!!☠️☠️

Week 2 Day 1: (Home) Upper Body

Took this one outside and I’m a sweaty mess!! Loved this one!

Allison

Lacie Fallin

Hailey

Week 2 Day 2: (Home) Lower Body

Sara

A nice walk through the winery was perfect!

Week 2 Day 3: (Home + Gym) LISS

MELISSA HARRIS

Jessica Marks

Week 2 Day 4: (Home) Upper Body

Elena

These were fun circuits! Loved this workout!

Week 2 Day 5: (Home) Lower Body

Week 2 Day 6: (Home) Full Body EMOM

Week 3 Day 1: (Home) Upper Body

It’s amazing how much stronger you get by week 3! 💪

Morgan VanPool

Week 3 Day 2: (Home) Lower Body

Amelia Pyles

Week 3 Day 3: (Home + Gym) LISS

Week 3 Day 4: (Home) Upper Body + Core

That was a tough one! That 20 inch box for 60 jumps is the devil!

The finisher had me wanting to call it quits but I freakin did it 🤣

Week 3 Day 5: (Home) Lower Body

Adding this in with LISS today. Whewwww gurl!

Tara

Great Follow Along - loved the encouragement along the way!

Week 3 Day 6: Full Body HIIT

Tara Roslyn

Kaitlyn

Week 4 Day 1: (Home) Upper Body

Whew!! Push mowing the yard this morning before leg day was a mistake 😆

Micah

Week 4 Day 2: (Home) Lower Body

My yellow lab “pedro” love liss day :) it’s the big walk day👊🏻

Mandi

Week 4 Day 3: (Home + Gym) LISS

Lindsey

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

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

Angela

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

Had to switch my workouts around! So glad I came back to do it!

Great workout! What doesn’t kill u makes u stronger.

Week 4 Day 5: (Home) Lower Body

That last round was tough but pushed through for 3 rounds 👊🏼

Feeling the burn on this fine Saturday weekend!

Week 4 Day 6: (Home) Full Body AMRAP

That felt good!  Maybe not tomorrow tho…

Week 5 Day 2: (Home) Lower Body

3 miles in 26 minutes and 15 seconds 🔥 and then walked it out for 20 minutes while reading a book

Emma

Week 5 Day 3: (Home + Gym) LISS

What the hollow rock did I just attempt???  I need more coordination. So glad no videos were taken 😵‍💫😵‍💫

Week 5 Day 4: (Home) Upper Body + Core

Those lunges to curtesy lunge are from the devil 👿

Week 5 Day 5: (Home) Lower Body

Quite the burn after that killer leg day!

Ooh this was deceiving. Thought it would be easy but I had to take a couple breaks 🥵

Week 5 Day 1: (Home) Upper Body

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