Name: Playbook - Jessica Cahoy - BodyFit | Friday 3/29 | Abs + Upper Body
Uploaded: 2024-05-15T16:25:20.130Z
Duration: 45 min
Description: BodyFit | Friday 3/29 | Abs + Upper Body

Siera

Warm Up D from the Warm Up Bubble

AMRAP 20
20 bicep curls
20 lateral shoulder raises 
20 DB Bench
20 Single Arm Bent Over Row (10 per arm)
20 DB Strict Press
20 banded Lat pull downs (alt: DB Fly

STRAIGHT INTO

AMRAP15
Run 3 Min at 70% max effort (fast jog)
Run 30s at 90% Max Effort (ALMOST full sprint)
Run 1:30 Min at 50% max effort (slow jog)

STRAIGHT INTO

EMOM 10
Work for 35-45s Rest for remainder
Right Hip Dip
Reverse Sit Ups
Left Hip Dip
Sit Ups
Middle Plank

AMRAP 20
20 bicep curls
20 lateral shoulder raises 
20 DB Bench
20 Bent Over Row (10 per arm)
20 DB Strict Press
20 banded tricep pull downs

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

DB bicep curls

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

DB lateral raises

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

DB bench press

- Pull the dumbbell up keeping your elbow close to your body 
- Engage your lat as you pull

Single arm DB rows

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion

DB strict press

- With a band attached high on the rack
- Keeping your arms straight pull the band down toward your thighs, engaging your lats
- Slowly reverse the movement, releasing tension from the band

Straight arm lat pulldown

AMRAP 20

AMRAP15
Run 3 Min at 70% max effort (fast jog)
Run 30s at 90% Max Effort (ALMOST full sprint)
Run 1:30 Min at 50% max effort (slow jog)

- Run at a good pace for you 
- Increase speed and intensity as you progress

Running

EMOM 10
Work for 35-45s Rest for remainder
Right Hip Dip
Reverse Sit Ups
Left Hip Dip
Sit Ups
Middle Plank

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Dip your hips down then back up engaging your core
- Complete desired reps then repeat on the opposite side

Hip Dips Right

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse sit ups

Hip Dips Left

- Lay on the ground with knees bent the soles of your feet on the ground
- Come up and touch the floor
- Go back in a controlled motion 
- Engage your core

Sit up

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank

The focus here is squeezing your shoulder blades in a controlled manner as you raise the DBs

DB Bent Over Fly

Alternatives

BodyFit | Friday 3/29 | Abs + Upper Body

BodyFit| Sunday 5/19 | REST DAY

BodyFit | Saturday 5/18 | Full Body + Abs

That was spicy! Hope I can walk tomorrow 😅

Becca

BodyFit | Friday 5/17 | Lower Body

Great workout! I didn’t think I would be able to finish it all but I did!

Karen Boase

Didn’t want to do it today, but I did and I’m glad. It was the perfect workout to do at home modifications!

Kathe Martin

BodyFit | Thursday 5/16 | Upper Body Pull

Is it cocky that I feel
like dropping the mic 🎤 after the workout? 😂 Felt like a boss after 🩷💪🏼😎🩵

Maggie Merritt

That was tough! 😮‍💨 Pushed through and moved a little slower than I wanted to but making it a priority to listen to my body. 😊

Dawn

BodyFit | Wednesday 5/15 | Full Body + Abs

Had to forgo the 20 minute portion due to personal time restraints, but the first half of this was 🔥

Dripping💦☀️Love the new rhythm/structure! Thank you for programming walking🩵

BodyFit | Tuesday 5/14 | Lower Body

I did not have enough steam left for the 20amrap — and it still took me about 40 minutes w the warmup. So I was okay with that for today! Overall, I loved this superset format!!!

Melissa Hale

Just right, felt tired and weak today so started slow and built up my intensity! Feeling good now💪🏼😬❤️🏃‍♀️🥳

If you love Sore in 24, you’ll love this new bodyfit workout set up. For a busy mama, this is quick, challenging and very effective. It’ll keep you coming back for more 🙌🏼

Jenny

BodyFit | Monday 5/13 | Upper Body Push

Pausing BodyFit until May 13th! See description for deets

Betsy Miller

BodyFit: GYM | Saturday 3/30 | Full Body

BodyFit| Thursday 3/28 | REST DAY

BodyFit | Wednesday 3/27 | Abs + Lower Body

BodyFit | Tuesday 3/26 | Upper Body

Great Monday burner 🏋🏼‍♀️❤️

Meghan

BodyFit | Monday 3/25 | Abs + Lower Body

All the wall balls…did them
Unbroken so they would go faster haha

BodyFit | Saturday 3/23 | Full Body

That took commitment! Lol! Feel great after, though!

Amber

BodyFit | Friday 3/22 | Abs + Upper Body

BodyFit | Thursday 3/21 | REST DAY

BodyFit | Wednesday 3/20 | Abs + Lower Body

I loved this metcon. It was just my speed for today.

BodyFit | Tuesday 3/19 | Upper Body

BodyFit | Monday 3/18 | Abs + Lower Body

After 24.3. This was tough, but a great workout for a single mom on a schedule

BodyFit | Saturday 3/16 | Full Body

BodyFit | Friday 3/15 | Abs + Upper Body

BodyFit| Thursday 3/14 | REST DAY

BodyFit | Wednesday 3/13 | Abs + Lower Body

BodyFit | Tuesday 3/12 | Upper Body

BodyFit | Monday 3/11 | Abs + Lower Body

BodyFit | Saturday 3/9 | Full Body

Great workout before the baby gets up 🤩

BodyFit | Friday 3/8 | Abs + Upper Body

BodyFit| Thursday 3/7 | REST DAY

🔥 😅 those OH lunges about did me in! Loved this workout 🔥

Desiree 

BodyFit | Wednesday 3/6 | Abs + Lower Body

Krystal

BodyFit | Tuesday 3/5 | Upper Body

Post 24.1 soreness and this … 😳 🔥

BodyFit | Monday 3/4 | Abs + Lower Body

That tabooty didn’t look so bad… but then 🔥🔥🔥🤣

Amanda

BodyFit | Saturday 3/2 | Full Body

BodyFit | Friday 3/1 | Abs + Upper Body

BodyFit| Thursday 2/29 | REST DAY

BodyFit | Wednesday 2/28 | Abs + Lower Body

BodyFit | Tuesday 2/27 | Upper Body

I love that there are great home options!! This was a good home workout!

Awesome burner for a mama before the kids get up 🏋🏽💪🏼

BodyFit | Monday 2/26 | Abs + Lower Body

Wowza that second 16min AMRAP 🔥🔥 it was a burner with a 35# DB! What a Saturday 🤍

Judy

BodyFit | Saturday 2/24 | Full Body

BodyFit | Friday 2/23 | Abs + Upper Body

BodyFit | Thursday 2/22 | REST DAY

BodyFit | Wednesday 2/21 | Abs + Lower Body

BodyFit | Tuesday 2/20 | Upper Body

Loved this one! It kept me moving at a nice comfortable pace.

Holyyyyy legs 🔥🔥 what a way to start the week!!

BodyFit | Monday 2/19 | Abs + Lower Body

BodyFit | Saturday 2/17 | Full Body

Sweat fest 🔥🫠🥵 It’s also 111 degrees and I hit a HR of 193 ❤️ it felt great!!!!!

Burner 🔥 added to my Over All Strength day!

Raine

🥵💪🏼 Increased my DB weight and had to break sets up but feeling proud and strong! Did rowing and singles for all the cardio components. Happy Friday!!

BodyFit | Friday 2/16 | Abs + Upper Body

BodyFit | Thursday 2/15 | Rest Day

Got to the last round of box jumps. 🥴🥵🔥 I’m afraid to sit down for fear of standing up. 🙄

BodyFit | Wednesday 2/14 | Abs + Lower Body

Loved the running - it’s something I want to get better at so this was perfect. The arms are arming right now! 💪🏼

BodyFit | Tuesday 2/13 | Upper Body

Great way to start the week! For into my 5th round which I’m proud of. Those burpees - thankful for only 16 per round. 🥵

BodyFit | Friday 3/29 | Abs + Upper Body

Community

More workouts from Jessica Cahoy