Name: Playbook - Juli Bauer Roth - 30-min Upper Body
Uploaded: 2025-11-04T16:47:55.631Z
Duration: 30 min
Description: 30-min Upper Body

Larissa

Short on time? I’ve got you covered!!

Equipment needed:
✅ Dumbbells
✅ Long Band
✅ Bench

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

- attach band to sturdy surface 
- grab with hand and keep elbow at side
- rotate arm away from body, keeping elbow at side

Banded external rotation R

Banded external rotation L

- start on all fours
- put hand behind head and twist away from the body
- twist back in and reach between hand and legs to stretch back

Quadruped t-spine rotation with reach R

Quadruped t-spine rotation with reach L

- Start in a plank position on the floor, with hands firmly on the floor, right under your shoulders. 
- Lower your body to the ground, touching your chest to the floor, and pressing your body back up in a complete straight line
- Lift hips up and back until your body forms an inverted V shape. Keep arms and legs as straight as possible.
- Start to bend elbows, and then lower your entire upper body toward the floor with your head moving towards your hands 
- Then slowly push back up until your arms are straight and you’re in the inverted V position. Make sure you maintain control throughout the movement.

Push up to Pike Push up

- Raise your hips off the ground into a crab crawl position
- Alternately lift one foot and the opposite hand, tapping your toes
- Repeating back and forth for time or reps

Crab toe taps

Warm-up

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

Dumbbell Bicep Curls

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

Hammer curls

- Keep your elbows close to your temples
- Bend at the elbows to lower the dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

Biceps & Triceps

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

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

Dumbbell lateral raises

- hold onto dumbbells and bend elbows at a 90 degree
- lift elbows up and out until elbows are in line with shoulder then lower back down

Bent arm lateral raises

Shoulders & Back

- grab dumbbell with one hand, pressing it to the ceiling 
- lift hips into glute bridge position then lift the opposite leg off the ground without moving the hips
- press the dumbbell up without moving your hips

Single Arm Chest Press w/ Single Leg Hold R

Single Arm Chest Press w/ Single Leg Hold

- Start in a push up position with hands elevated on DB’s/KB’s
- Lower your chest to the ground as far as you can go
- Straighten your elbows to press back up

Deficit dumbbell push-ups

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands around weight in front of your core
- Twist your torso from side to side

Weighted russian twists

Chest & Core

- Begin on your hands and knees
- Round your back and tuck your chin
- Arch your back and look forward

Cat cow

Kneeling side stretch R

Kneeling side stretch L

- Reach your hand behind your head
- Grasp your elbow and gently pull
- Hold for 10 to 20 seconds, then switch sides

Tricep stretch

Shoulder stretch R

Shoulder stretch L

- Stand tall with feet shoulder width apart
- Lift arms to your side to your rear, and interlock your fingers with your palms facing each other.
- Push arms back and ups until you feel the stretch in your chest, and hold stretch

Double arm chest stretch

Cool down

30-min Upper Body

Gym Glutes

Adrienne Isaacs

Kristen Larson

Dumbbell Lower Body

Loved this one! The curtsy lunges at the end were 😈😈

Rachelle

Lisa Marino

One of my go-to’s for when I just need a quick full body workout! So simple but so hard!

Shannon Hooper

Alicia

KBs are one of my favorite tools! Excellent burn!

Nichell

KB HIIT

Melissa

TRX Workout

Loved this one! That 1.5 RDL was 🍑🔥!!!

Love these simple and to the point workouts!

Leah henriksen

Gym Full Body

Reall enjoyed this arm and shoulder burner!

Charly

Terri

Sara

Dumbbell Upper Body

Hamstrings

Jessica

Shoulders

Great little burner! The METCON was a beast, but so good!

CrossFit Style Workout

Jennifer

Excellent! Perfect for my apartment complex gym.

Alice

Dumbbell Full Body

Hamstrings & Glutes

Love!!!! The chin ups are harder than I thought…so it’s my goal to get them unassisted!

Valerie

It was good! I was doing it in a garage gym (CrossFit type gym) so some options for substituting would have been helpful; but I was able to google some and it worked out great. I was pretty sore actually and I’ve been doing CrossFit for 8 years! Lol. Thank you!

Kara

LOVED!!!!! It hit all the spots for a full body 🙌🏼

Thanks for exposing my glute weakness with the single leg hip thrust! Got something to work at!

Braden Torrez

Great workout on a snowy day when I couldn’t get to the gym

Quads

Kettlebell Cardio

Upper/Lower Split

Karyl

Shoulders, Chest & Triceps

Bodyweight Lower Body Workout

Great burner!! Arms and legs/glutes will be sore tomorrow!

Glutes

TRX Upper Body & Core

Kendra

Elyse

Loved this workout! Hit all the good spots for tanks/sleeveless shirts!!

Bodyweight Travel Workout

Triceps & Back

Legs

Kettlebell Strength

Carina

Stability Ball Core

Kristine

Katie

Loved this one! Challenging and rewarding!

Quick Cardio

Chest & Shoulders

26-min Dumbbell Lower Body

Gym Biceps & Triceps

Gym Back

Bodyweight Workout

Core Starter

Really really tough ! But really really good !💪🏾

Angie

Kettlebell Workout

Gym Split Day

Gym Lower Body

15-min HIIT

The wall walks were definitely humbling. Very fun workout.

Whoo!!! That METCON was a humdinger, but sooo good!

Nikki

Diana

Erica Cerami

Limited time today - this is just what I needed to stay in track !  Thank you

30-min Upper Body

Community

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