Name: Playbook - Kaytlin Neil - ⏱ 30 Minute Upper Body
Uploaded: 2024-01-16T01:10:45.758Z
Duration: 30 min
Description: ⏱ 30 Minute Upper Body

Love this workout! Press for time! 🫢😁

Ashley

Introduced my husband to the joy that is sprawls! 🥵

Andrea

-Circle your arms forward for 10 then backward for 10

Arm Circles Forward & Backward

-Lay face down
-Drive one leg up then across your body
-Tap your foot on the floor while keeping your shoulders on the floor
-HOLD this position each way for 30 seconds

Scorpion

-If the jumping is too much, take the jumps out and step your feet out and in one at a time.

Jumping Jacks

-Start in a push up position 
-Lower your body to the floor
-Flex your back, lifting your chest off the floor 
-Start with your hands by your hips then circle them up by your head bf back to your hips
-Press back up

Push Up to Arm Circle Back Extension

3 Min Warm Up

-Stand upright holding the dumbbells at your shoulders
-Release one dumbbell at a time down to your hip 
-8 reps each arm

Alternating Dumbbell Drop

-Laying face down, put your hands behind your head 
-Raise your elbows up, squeezing between your shoulder blades and lifting your chest off the floor
-Control back down

Butterfly Back Extension

-Walk your hands over into a high plank position
-Touch each shoulder twice, while keeping your core tight so your hips don’t move back and forth 
-Walk your hands back ip

Inchworm Walkout to 4 Shoulder Touches

-Hold a dumbbell at shoulder level
-Twist the plate left to right 
-Lift the plate over head and drop into an overhead Tricep extension, keeping your elbows above your shoulders

Dumbbell Driver to Tricep Extension

Circuit 1

-Start with a regular bicep curl (1 rep) 
-Then angle your hands out to your sides and do a wide bicep curl (rep 2)
-Alternate back and forth

Bicep Curl to Wide Curl

-Do a half squat and thrown six straight punches
-Sprawl your feet back
-Hop back into the half squat to throw 6 punches

6 Punches to Sprawl

-Lay on the floor with dumbbells above your shoulders
-Lower the dumbbells until your elbows tap the floor
-Push the dumbbells back above your shoulders

Floor Chest Press

-Start in a v-sit position
-Alternate pulling one knee in at a time while moving your arms like you’re running

Ab Runners

Circuit 2

-Bend over so your torso is parallel to the floor, keeping a flat back
-Row your elbows back and out to a 45 degree angle

Bent Over 45 Degree Row

-Hold the dumbbells together so their touching above your chest
-Lower them down to your chest
-Press back up

Close Grip Chest Press

*Modification: bend your legs
-Put your hands on the bench
-Drop your hips down then back up while keeping your back close to the bench, almost like your scraping it on the bench

Tricep Dip

-Drive one knee up to hip level or higher while doing a little skip hop on the opposite leg
-Alternate legs

A-Step

Circuit 3

Boxer Shuffle

Right Scorpion HOLD

Left Scorpion HOLD

-Keep your shoulder rolled back
-Hold for time

Right Crossbody Arm Stretch

Left Crossbody Arm Stretch

3 Min Cool Down

⏱ 30 Minute Upper Body

Great!  The pushups were a bit much for me as I’m too out of shape so I modified and just did planks!

Debbie Huff

Everything gets hit in a short time. Great for the days that you dont have the extra minutes to fit on your workout 👍

Melinda

Short on time today. This was a perfect quick workout!

Krystal

⏱ 30 Min Full Body Workout

Definitely need to build up to this fully. Great workout!

Jessica

Freaking loved this workout. I’m sweaty sweaty and my legs are burning, I love lower body!! 😍

Bailey Buzick

⏱ 30 Minute Lower Body Workout

Loved this workout!! All I needed for equipment was a single dumbbell and my body! Also, the booty is on FIRE 🔥💪🏼

My husband and I for sure made the jumping into a contest...🎖

⏱ 30 Minute Lower Body

Loven the workout to get back at it👍😅

⏱ 30 Minute Full Body

I love this workout! Gets the heart rate up!

I didn’t think I would enjoy but I did!!🫢🥵

Great. Def sweat more than I thought I would.

Chesney knowles

Very challenging! Had to be on my knees for some of the workouts.

⏱ 30 Minute Upper Body

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