Name: Playbook - Jen Widerstrom - Day 6: Back Side Strong Side 🙌
Uploaded: 2021-01-18T11:49:21.007Z
Duration: 45 min
Description: Day 6: Back Side Strong Side 🙌

Spicy! By round 4 I was hating it but happy to be done! Great way to start my day! 💪🏼

Janelle Spady

Really have to dig deep to get all these reps in, but it’s working! Thanks, Jen, for all the variety that keeps it fun!

Lori

It’s Day 6 and we’re back to hitting more muscle groups during today’s workout! Choose weights that are challenging but can be sustained for multiple repetitions with good form. After today, you are more than half way through the BEACH BOD Program. Let’s push!!!

Here's another follow the leader style workout. Don't forget to go through each exercise 1x and then repeat the entire circuit 4 times through - 2 min rest in between! Get after it!!!!

- Grab a dumbbell in each hand, holding them in a rack position resting on your shoulders
- Start by pushing your butt back
- Without rounding your spine, keep your weight on your feet, squat down
- As you squat down focus on keeping your knees in line with your feet
- Squat down until your thighs are parallel to the floor 
- Drive through your heels to push back up with enough force to jump a few inches off the ground
- When you land go straight into your next rep

Weighted plyo squats

- If you're at the gym, set up a cable as low as it can go 
- Start in a split leg stance with one leg leading the other
- Using the arm opposite to the leg that's leading, grab the cable 
- Start in an upright position
- Lunge in place
- 12 each side!

Stationary lunge with low cable anchor

- Start standing tall with a dumbbell in each hand
- Bring your arms straight out in front of you with a slight bend in your elbows, palms facing each other
- Bring your weights out in front of your chest and draw them back with your arms straight 
- Return back to start and repeat for each rep

Vertical rear flys

- Start by grabbing the bar from the top pulley of a pulldown machine
- Fully extend arms out in front of you and create a slight bend at the elbows
- While keeping your arms straight, pull the bar down by contracting the lats until your hands are next to the side of the thighs
- Return to starting position

Cable pull downs

- Attach a rope to the bottom pulley of a pulldown machine
- Holding the rope with both hands, extend your arms with your hands above your head, palms facing each other
- Keep elbows close to your head
- Slowly lower the rope behind your head as you hold the upper arms stationary
- Return to starting position

Forward lean tricep cable extension

Back Side Strong Side Circuit

Day 6: Back Side Strong Side 🙌

Muscles felt challenged without being totally out of breath. Good workout for the end of a loooooong week.

Alison New

I did heavy weights but it didn’t take me more than 22 minutes to finish. Not sure I’m doing it right?

Tracie

Thebombo

Day 1: Muscle 💪 Front

This workout helped re-energize me when I needed it most. I’m rehabbing a knee injury and have gotten so bored with back/arm/ab weightlifting that isn’t challenging me enough. I was getting so discouraged, but this workout was SO much fun and challenged me in the ways I needed to be.

Hard workout. But it took me 28 minutes and not the 45 indicated. What am I doing wrong?

Mention rest time. Diverse your moves more. It takes much less time than 45 min

Day 2: Muscle 💪 Back

Day 4: Shred 60 / 60 🔥🔥🔥

Trying to keep my upper body lean so I upped reps and used lower-ish weight on flys and curl/arnold press. How can I protect my lower back on the cable sumo squat? I was engaging my quads, inner thigh, and core but still felt my lower back tighten... is that normal???

Day 5: Sumo Squat TIL You Drop Circuit 😆👇🔥

Great! But if I go directly from a 30% warmup to a 90% interval, I’ll hurt a hamstring. So I added a few 30 sec intervals at 50, 60, 70% before doing the 90s. Thanks for the advice to “make it work for you!”

Day 8: Shred 30 / 90 🔥🔥🔥

Katrina Wright

Day 9: A$$ & Abs 🍑😜

Felt great to push my speed for longer periods of time and see just how far I could go!

Awesome! I’m beat! 💦 Thank you for another great program. 💪🏼
I’m back in the 180’s. 🙌🏼 I’ve got about 30 lbs still to lose, but my focus this year has been building strength and seeing how far I can take my body. Unchartered territory for me, but exciting! Hope you’re well. Have a good day! ❤️

Day 6: Back Side Strong Side 🙌

Community

More workouts from Jen Widerstrom