Name: Playbook - Heidi Neal - Week 5 - Day 5: Upper Body (Circuit)
Uploaded: 2024-04-08T03:08:45.633Z
Duration: 30 min
Description: Week 5 - Day 5: Upper Body (Circuit)

Claudia

Vicky

Equipment: Yoga mat, light, medium, and heavy dumbbells.

- Set up with your feet under hips in parallel
- Send your hips back in a hinge on inhale
- Roll up with a rounded back on an exhale

Standing Cat/Cow

- From a standing position take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Add rotation over the front leg
- Stand back up to the starting position

Reverse Lunge + Rotation

- Start with a strong plank position (option to keep your knees grounded)
- Bend at the elbows to come down 
- Come down as slow as you can
- At the bottom of the push up, lift knees and push to the top

Eccentric Push Ups

- Set up in elbow plank with genie arms
- Open to one side and pull top knee to elbow
- Focus on keeping bottom hip lifted 
- Option to plant on knee on the ground

Revolving Elbow Plank + Knee Pull

Upper Body Warm Up 5

- Bend forward at the hips until your back is parallel to the ground
- Grasp the dumbbells just outside shoulder width apart
- Brace your core and alternately see-saw the dumbbells up and down with control
- Engaging your lats and mid back throughout the movement

Dumbbell See-Saw Row

- Start with your dumbbells pressed together with wide elbows
- Press the dumbbells to the top on an exhale
- Inhale and open the weights in a chest press
- Exhale return to the top

Hex Press + Chest Press Combo

- Press up one arm at a time 
- Reach full extension and come down with a controlled motion 
- Alternate arms
- Keep core engaged

Dumbbell Alternating Shoulder Press

- With palms up, exhale and extend your arms to shoulder height 
- Inhale and return to the start

Dumbbell Lateral Serve

- Keep your arms (shoulder to elbow) perpendicular to the floor
- Start the motion in the bottom half
- Return to the bottom of the move 
- Get a good stretch and extend all the way up

Seated dumbbell overhead extension

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control
- Open palms to the side facing up and repeat the curl

Dumbbell Hammer + Wide Curls

Upper Body Work 5

Week 5 - 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

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

Eunika

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?

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)

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 5 - Day 5: Upper Body (Circuit)

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