Name: Playbook - Heidi Neal - Week 2 - Day 5: Upper Body (Circuit)
Uploaded: 2024-04-08T03:08:45.579Z
Duration: 30 min
Description: Week 2 - Day 5: Upper Body (Circuit)

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

Meredith Buchwald

Eunika

Andrea

Stayed with the same weight choice this round but increased my reps by two and I felt it! Feeling strong! 💪🏼

Aimee

Claudia

Equipment: mat, light, medium,  & heavy dumbbells

- Keeping your chest lifted, sit your hips back and down as you lower to parallel
- Push through your heels to stand back up

Bodyweight Suitcase Squat

- Set up feet hip width apart with hands behind your head
- March and turn your torso to the opposite knee
- Alternating sides mimicking the ab bike typically performed supine on the mat

Standing Bicycle

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

Hand release push-ups

- Set up in a strong elbow plank
- Inhale shift your weight over your hands
- Exhale return to starting position
- Inhale dip tap knees to the mat
- Exhale return to strong plank 
- Repeat

Body Saw & Knee Tap Combo

Upper Body 2 Warm Up

- Set up in a hinged position with weight in your heels
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Dumbbell Rear Delt Fly

- Lying on the floor with knees bent 
- Lower a weight and hover your elbow above the mat 
- Press the dumbbell back up over your chest
- Repeat on second side
- 16 total reps = 8 on each side

Dumbbell Alternating Floor Chest Press

- Press up as you exhale
- Reach full extension and come down with a controlled motion on inhale
- Keep core engaged preventing rib flare

Dumbbell Shoulder Press

- Combine the front raise and side raise
- Exhale lifting and Inhale returning to start position
- Lift long arms to shoulder height in each rep
- 8 total reps

Dumbbell T Raise

- 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

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Exhale to curl, inhale to return

Dumbbell Hammer Curl

Upper Body 2 Work

Week 2 - 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!

Annika

Fabiola Catania

Week 1 - Day 4: Lower Body (Circuit)

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

Nancy

Week 1 - Day 5: Upper 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)

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)

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?

Pauline

Week 5 - Day 3: CORE

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

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 2 - Day 5: Upper Body (Circuit)

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