Name: Playbook - Heather Watkins - Week 6 Day 1: (Home) Upper Body
Uploaded: 2024-04-23T23:11:48.073Z
Duration: 35 min
Description: Week 6 Day 1: (Home) Upper Body

Cristina

Chandra

Sara

Katie Stagner

Fighting with demons in my head to finish that one.

Hannah

🔥🔥🔥 week 6 is bringing the heat!

Mallory

Michelle Reynolds

Hailey

Carissa

This is a similiar style to W3D1 - we have 3 sets of 10 minute AMRAP. 

The goal is always form, first. Utilize the most challenging weight, using correct form with the tentative plan of obtaining 3/4 sets per 10 minute AMRAP. Rest breaks are brief as needed!

- Raise your leg towards the opposite knee
- Keep your hips squared

Soccer Kicks

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

Incline push up

Warmup:

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Then curl the dumbbell back toward your shoulders using the traditional form

Alternating hammer curls + traditional curls

- Holding a dumbbell in each hand 
- Curl one dumbbell up and across the front of your body toward the opposite shoulder 
- Lower with control then repeat on the opposite side

Dumbbell Crossbody curls

Burpee Box/Bench Step Overs

10 Minute AMRAP

- 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

- 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

Alternate between floor and incline push-ups

Incline to floor push-ups

- 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

- Lean slightly forward placing more tension on your chest

Tricep Dips

- Start in a plank position 
- Jump up bringing your knees toward your chest 
- Land softly

Plank to catcher’s mitt

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

DB Thruster

- 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

Finisher:

Week 6 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

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!!☠️☠️

Christine Jones

Erin

Week 2 Day 1: (Home) Upper Body

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

Allison

Lacie Fallin

Week 2 Day 2: (Home) Lower Body

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

Jessica

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 🤣

Megan Stevens

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

Still can’t do those tricep circles 🙁

Laura Irvan

Week 5 Day 1: (Home) Upper Body

That felt good!  Maybe not tomorrow tho…

Amber

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 6 Day 1: (Home) Upper Body

Community

More workouts from Heather Watkins