Name: Playbook - Heidi Neal - Week 3 - Day 5: Upper Body (Circuit)
Uploaded: 2024-04-08T03:08:45.600Z
Duration: 30 min
Description: Week 3 - Day 5: Upper Body (Circuit)

Claudia

Eunika

Sara

Equipment: Medium & light dumbbells, yoga mat

Revisit the guided workout this week for options to lessen or amplify the intensity of this circuit.

- Hinge at your hips 
- Raise your arms over head with your thumbs up
- Repeat raise to the side palms down
- Repeat raise to the rear with the thumbs down
- Repeat side raise 
- With each raise, contract your shoulder blades

Bodyweight YTAs

- Alternate front Leg lifts
- Rotate your torso to slice your leg with opposing arm
- Option to bend your knees

Bodyweight Toy Soldier March

- Set up in a strong all fours position 
- Extend one leg
- Complete a tricep push-up with leg lift

Oil Rigger Push Up (Right)

Oil Rigger Push Up (Left)

- Set Up in strong Elbow Plank
- Crawl forward and back shifting your weight from heels to toes and back
- Maintain a strong core to avoid low back pain and rotation from side to side

Army Crawl

Upper Body Warm Up 3

-  From a hinged position with a neutral spine and chest towards the floor
- With a dumbbell, flex shoulders in a Y motion over head
- Transfer the weight to one hand and perform a single arm Rear Delt Fly
- Repeat on the second side

Hinged Dumbbell Y raise + Fly Combo

- Begin with a strong stance on your back (use Bench or the mat)
- Palms face with arms extended over chest
- Perform a Chest Press rotating your palms to face out as your elbows hover at the bottom 
- Return to starting position rotating palms to face at the top

Twisted Chest Press

- Alternate sides as one arm performs a front raise while the opposing arm pulls back 
- Aim for your shoulder line with the front raise on an exhale
- Aim for your armpit shooting your elbow behind you on the pull back
- Hold Core tight to minimize movement and isolate shoulder work 
- Perform 8 pairs or 16 total reps

MAC Raise

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

- Keep arms parallel to the floor
- Get a deep stretch and extend out fully contracting your triceps

Tricep Overhead Extension

- Begin with a dumbbell in both hands and elbows close to your body
- Curl the dumbbells wide, out and up toward your shoulders
- Slowly lower down until arms are extended

Dumbbell Wide Bicep Curls

Upper Body Work 3

Week 3 - 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)

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

Meredith Buchwald

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)

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! ❤️💪🏼

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 3 - Day 5: Upper Body (Circuit)

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