Name: Playbook - Heather Watkins - Week 5 Day 1: Shoulders + Triceps + Chest + Core
Uploaded: 2024-04-23T23:11:47.487Z
Duration: 45 min
Description: Week 5 Day 1: Shoulders + Triceps + Chest + Core

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

Whitney

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

DB lying chest press

- Pull straight up letting your elbow flare out

Single arm dumbbell upright row

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

Triset #1:

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

DB standing shoulder press

- Lean slightly forward placing more tension on your chest

Tricep Dips

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunches

Triset #2:

Start in a standing position with your feet hip width wide. Hold a dumbbell in each hand at your side.

Raise the dumbbells out to the side until they are shoulder height. Pull your arms together towards the center of your body.

Raise the dumbbells over your head while maintaining an engaged core. Lower the dumbbells back down, out and back down to your side.

3 way shoulder raise

- 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

- 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 pass through

Triset #3:

- Stand shoulder width apart
- 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 up in the air and bring your hands over your head

Burpee

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Bring the top leg towards your elbow engaging your obliques

Side plank crunches

Finisher:

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

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.

Ashley Flahardy

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

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

Week 3 Day 4: Back + Biceps + 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! 🔥

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

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 5 Day 1: Shoulders + Triceps + Chest + Core

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