Name: Playbook - Heidi Neal - Week 1 - Day 5: Upper Body (Circuit)
Uploaded: 2024-04-08T03:08:45.549Z
Duration: 30 min
Description: Week 1 - Day 5: Upper Body (Circuit)

Annika

That was great!  The first time I did a circuit.  Liked it more than I thought I would.

Nancy

Meredith Buchwald

Claudia

Eunika

Awesome Heidi !!! I astill go back to guided circuit because it’s too quiet have to heat your voice LOL ! On the other hand I stepped up reps . Great upper body

Lorraine

I really like this format for the second round through after your teaching on the first day for those who are comfortable with technique.

Pauline

LOVE this format after the initial one with instructions. I challenge myself more with weights and reps. Great idea Heidi!

Equipment: mat, dumbbells (light, medium, heavy)

• Hinge at your hips  
• Bend your knees at your hands approach the floor or a bench top for more support 
• As you straighten your legs, rotate through your torso and look at your extended hand toward the ceiling
• Alternate sides

Bent Over Thoracic Rotations

• Set up in a wide stance with toes pointed forward in parallel
• Set your hips back as you bend and shift your weight to one side
• Open your heart towards the bent knee and reach your hand towards the ceiling 
• Alternate sides

Lateral Lunge Windmill

• Set up on all fours
• Tilt your pelvis towards the mat and open your chest 
• Move the opposite way by tucking your chin, stretching your upper back towards the ceiling and drawing your navel in 
• Flow between these positions

Cat Cow Stretch

• Set up in plank position. (You can use a wall, bench top, place your knees on the floor, or lift your knees depending on your level of comfort.)
• While keeping your arms straight, draw your shoulder blades together.
• Push the floor away as you press your spine to the ceiling, separating your shoulder blades.

Scapular Push Ups

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Shoulder Taps

Upper Body Warm Up

- Support yourself using your opposite arm- Row dumbbell to your hip while retracting your shoulder back

Dumbbell Single Arm Row (Right)

Dumbbell Single Arm Row (Left)

- Lying on the floor with knees bent 
- Lower your elbows to hover over the mat at a 45° angle from your body 
- Press dumbbells back up over your chest

Dumbbell Floor Chest Press

- Keep a 90° bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell Side Raise

- Raise the dumbbells until you reach shoulder height
- Lower with a slow and controlled movement

Dumbbell Front Raise

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell Skull Crusher

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended
- To make the curl staggered, pause at the bottom, middle, and top of the curl to squeeze your biceps

Dumbbell Staggered Bicep Curl

Upper Body Work

Week 1 - Day 5: Upper Body (Circuit)

Was good!  I figured out I could modify with a bottom stair.  Please mention before the first round.  I was looking around for a stool or something lower.  Then thought - stairs!  🥰

Derry

Katja

Great to return to this after a month absence. 💪

Julie

Week 1 - Day 1: Lower Body (Guided)

Melissa

Ashley

Allene

Week 1 - Day 2: Upper Body (Guided)

Really nice core exercises.  Gained a deeper understanding of breathing technique and pilates movement.

Mary

Noor

Great core workout! I’m noticing that I’m feeling a lot of strain in my neck and shoulders with a lot of these workouts. Do you have any suggestions for adjusting my form?

Kelly

Week 1 - Day 3: CORE (Guided)

I got completely lost 😂 I definitely need your great guidance through the workouts!

Fabiola Catania

Week 1 - Day 4: Lower Body (Circuit)

I know you're trying to make these exercises a fast as possible to complete but maybe you could incorporate one session of a preview of each exercise and it's variations before the actual exercise sessions.

It kicked my butt! And I feel powerful! ❤️

Cathy

Week 2 - Day 1: Lower Body (Guided)

Andrea

Araceli

Week 2 - Day 2: Upper Body (Guided)

Plank part at the beginning was too hard for me.

Kathy

Week 2 - Day 3: Core

Vicky

Love this format. Just got the gist of eccentric movement! Love when I think I hit the timer and hit 20 reps😂

Week 2 - Day 4: Lower Body (Circuit)

honestly i’m not motivated or love when it’s self guided! wish it was all the time you guiding us

Week 2 - Day 5: Upper Body (Circuit)

I felt stronger today! I upped my weights!

How high should my heart rate safely go?  I’m 2mo short of 69yo.  My HR goes to 145-148.  I read online it should only go to 140 max. Am I ok?  Or should I change something?

Week 3 - Day 1: Lower Body (Guided)

Tammy Lyn

LeeAnn

Week 3 - Day 2: Upper Body (Guided)

Julia

That was great Heidi. Did a week 3 workout on my day 1.

Lexi

Core exercises are so hard for me, but I really liked these. Even though I had to modify all of them.  Going to save this as a favorite

Week 3 - Day 3: Core

Love this option, gives me the opportunity to use other equipment that I have available and still follow the workout

Natalie

Taylor

Week 3 - Day 4: Lower Body (Circuit)

Sara

Week 3 - Day 5: Upper Body (Circuit)

Loved this one!!! Definitely tough but like how it raised heart rate and made me sweat.

Jennifer

After being sick for 2 weeks this was just what I needed to get back in the groove.

Week 4 - Day 1: Lower Body (Guided)

Without a bench it was hard to keep going up and down (to floor) with each exercise.

Good variations - 30 min went quickly today!

Danae

Julie Brennan

Week 4 - Day 2: Upper Body (Guided)

Awesome! Love the mock reformer moves. Very effective!

Increíble!!! Me gustó mucho esta rutina, trabajé músculos que no sabia que existían.

Adriana

Week 4 - Day 3: Core

Santie Nortier

Meghan

Week 4 - Day 4: Lower Body (Circuit)

Allison

Week 4 - Day 5: Upper Body (Circuit)

Loved the 3 combined workouts.  Especially loved the banded workout.

Great workout! Loved using a variety of bands weights and body weight.

Week 5 - Day 1: Lower Body (Guided)

I loved the workout but I can’t do almost all of the warm up.  Very little core strength, too much belly fat, and older.  Any suggestions for other arm shoulder warm ups?

Great arm and shoulder workout! Challenging trying to figure out what weight choices to make it effective.

Week 5 - Day 2: Upper Body (Guided)

Great workout and I love your top. Where can I get one like it?

Week 5 - Day 3: CORE

Second time doing this routine this week and still love it! ❤️💪🏼

Aimee

Week 5 - Day 4: Lower Body (Circuit)

Week 5 - Day 5: Upper Body (Circuit)

Step back to side squat and back to center for a minute…phew!

Week 6 - Day 1: Lower Body (Guided)

Love the variety of bicep, chest and shoulder variations.

Love the variety of moves in this workout.

Great workout!
I’m 2 weeks behind, but I’m looking forward to what’s next.

Week 6 - Day 2: Upper Body (Guided)

Staggered Leg Bridge, oh my! That was a new one for me. As promised, everything was cooked to perfection. Your coaching really helps me isolate the muscles we are working on. 🙏🏻

Sandi

Favourite by far!! Love it.. Thank you Heidi

Denise

Week 6 - Day 3: Core

Week 6 - Day 4: Lower Body (Circuit)

Just now finished this amazing series! Thanks to your coaching and enthusiasm for wellbeing, I increased my weight. Great to have a goal with a beginning, middle, and end. Ready for the next challenge!

Week 1 - Day 5: Upper Body (Circuit)

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