Name: Playbook - Heather Watkins - Week 5 Day 1: Upper Body + Cardio Conditioning
Uploaded: 2024-04-23T23:11:48.035Z
Duration: 45 min
Description: Week 5 Day 1: Upper Body + Cardio Conditioning

Loved the cardio conditioning on this one!!

Olivia Lester

Cindy

Week 5 Day 1: Upper Body with a Biceps, Triceps, & Chest Focus and finishing with a killer Cardio Conditioning circuit! 🥵

You’ll notice this workout looks familiar - this is a repeat from Week 2 Day 1 with the exception of the finisher circuit. Push yourself with your weights and intensity level! 👊🏼

complete both movements back to back and repeat for a second time

30 seconds each direction - forward then reverse 
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:

- Hold the rope with your palms facing each other
- Engage your biceps as you curl up
- Keep your core engaged
- Pause at the top and lower slowly

Rope cable curl

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable rope triceps extensions

Superset:

- Hold the bar with underhand grip
- Engage your biceps as you curl bar towards your shoulders
- Lower slowly and controlled

EZ bar curls

- 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

- 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

- Hold the Z bar with a wide grip
- As you raise the bar make sure your elbows don't come forward
- Engage your triceps as you go up

Lying skull crushers

7 reps low curls, 7 reps high curls & 7 reps full curls

- Engage your bicep 
- Keep your core tight
- 7 reps low curls
- 7 reps high curls
- 7 reps full curls

Bicep curl 21’s

Finisher:

5 total rounds - with each round your box jump reps decrease by 5 and KB swings increase by 5 reps. Keep your rest periods brief! Do this as quickly as possible!

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

Cardio Conditioning:

Week 5 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

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 2 Day 1: Upper Body + Cardio Conditioning

Week 2 Day 2: Lower Body Build

I needed that after leg day! 👟✔️🙌🏻

Week 2 Day 3: LISS

Kandice

Love this one! The core circuit was 🔥🔥

Week 2 Day 4: Upper Body + Core

Tomorrow is officially cancelled.  I’m feeling the burn 🔥

Sasha

Week 2 Day 5: Lower Body - Glute Focus

Week 2 Day 6: Full Body EMOM

Taylor

Definitely going to feel that one in the morning! 🥵

Lana Scherer

Week 3 Day 1: Upper Body + Cardio Conditioning

My legs are jello after that! Felt good though 🦵🏼

That finisher was tough after all those lunges 😜

Going to Feel that one in the morning....

Week 3 Day 2: Lower Body Build

Love that I can switch up workouts and do what’s convenient for me!

Week 3 Day 3: Low Intensity Steady State

Really enjoyed this workout! Actually could do things I have not been able to in the past! I feel way stronger than I have ever before!

Upped my weights & feeling stronger 💪🏼

Week 3 Day 4: Shoulders + Back + Core

Still working on the leg raised glutes. 🤷🏻‍♀️. heather makes those box jumps look so easy…..😂

Week 3 Day 5: Lower Body - Glute Focus

Whew! Finally able to do the lemon 🍋 squeezers!!! 👊🏻
Glutes still on fire 🔥 from yesterday 🍑

Week 5 Day 1: Upper Body + Cardio Conditioning

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