Name: Playbook - Kaytlin Neil - Strong Girl Summer Day 17 (Upper Body) *at-home version*
Uploaded: 2024-01-16T01:10:45.532Z
Duration: 60 min
Description: Strong Girl Summer Day 17 (Upper Body) *at-home version*

Oof feeling strong but that 2 min plank was tough!!

Courtney

Michelle

Elaine

Janet

Arms are shaking after that 2 min plank! Great upper body workout

Samantha

Vanessa

This is a “push” upper body workout focusing on shoulders, chest and triceps!

-Keep your back flat against the wall
-Extend your arms over head
-Bend your elbows, lowing your hands while keeping your pinky touching the wall the whole time

Wall Slides

- From a push up position with one hand on a dumbbell
- Bend elbows to lower body down
- Keeping a neutral spine and core tight, don’t drop your head at the bottom of the push up
- As you push back up, roll the dumbbell to the opposite hand
*5 push ups each hand, 10 total

Alternating Single Dumbbell Push Up

-Sit on your butt with your feet on the floor or in the air (both shown in the video)
-Lean your upper body back
-Twist the dumbbell side to side, until you feel a nice stretch
Note: the dumbbell doesn’t need to touch the floor
-20 each side

Dumbbell Russian Twist

Warm Up Circuit

-Take a seat on a chair or bench
-Hold the dumbbells to about 90 degrees
-Press dumbbells above your head 
-Lower back down

Seated Shoulder Press

-Lay on the floor, grab a single dumbbell
-Hold the dumbbell above your shoulders, with your arms extended 
-Bend at the elbows, lowering the dumbbell towards your face
-Raise the dumbbell back up 
**KEEP YOUR ELBOWS IN THE SAME PLACE THE WHOLE TIME

Dumbbell Skull Crusher

*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

Superset

-Hold the dumbbells up above your chest with your palms facing each other
-Lower the dumbbells down to chest level, with a slight bend in your elbow 
-Raise the dumbbells back up to the top

Dumbbell Fly

-Hold a runners lunge, keep your back flat
-Start by rowing the dumbbell up to your side
-Keep your elbow high and in place the whole time, extend the dumbbell up and control back down
-8 reps each arm

Bent Over Tricep Extension

-Hold the dumbbells with a neutral grip (palms facing your body)
-Raise the dumbbells up to your shoulders one at a time
-8 reps each arm

Alternating Neutral Grip Front Raise

*Hold the plank as long as you can on your toes, then drop to your knees for the rest of the time, if needed*
-Get on your forearms and keep your core tight, so your spine is in a straight line from your head to your toes
-Don’t let your head drop when you get tired!

Plank Hold

LISS = Low-Intensity Steady-State Cardio 

Pick an exercise and maintain a comfortable pace for 20 mins. 

Pick from: 
outdoor walk
jog
jump rope
swim
bike
jog/walk up and down the stairs

*You can sub this for one of my Get Strong ZERO or Hit It Hard workouts although it isn’t LISS

If you have a treadmill, bike or other cardio machine at your home feel free to use it for this!

*optional* 20 min LISS

Strong Girl Summer Day 17 (Upper Body) *at-home version*

Christina

Mollie

Wow! That was a tough leg day, I’m sweating and I was able to keep up with every exercise. Yay me!!Tomorrow is going to hurt. Lol But the best pain 😈

Chantelle

Strong Girl Summer Day 1 (Lower Body) *at-home version*

Made it two rounds. This is definitely a workout I need to challenge myself with!

Jessica

No way I could 10. Only 5. But hopefully by the end I’ll be doing 10 in 40 min!

Strong Girl Summer Day 2 (Cardio Circuit) *at-home version*

I can feel myself getting stronger!! 💪🏼 can’t wait to see the results at the end 🤩

Strong Girl Summer Day 3 (Upper Body) *at-home version*

Eliza

Sorry meant to hit 5 stars. Great workout!

Nicole

Strong Girl Summer Day 4 (Cardio Circuit) *at-home version*

Bands are okay, don’t give quite the same feels as heavy lifts, but nice to mix it up, also never have done reverse curls before!

I like more intense lifts bands are not my friends

Naomi

Strong Girl Summer Day 5 (Upper Body) *at-home version*

Do you have any suggestions for modifications? My knees hurt now. I did the modified split squat but that's all I know.

Ashley

Strong Girl Summer Day 6 (Lower Body) *at-home version*

This is the day that I really enjoy! Stretching & went for a walk!

Loved the active rest. Took  a long walk on the beach

Strong Girl Summer Day 7 (Active Recovery)

Literally slid down the wall at the end of that 90s wall sit. 🥵

Strong Girl Summer Day 8 (Lower Body) *at-home version*

So intense! Definitely had to break up some of the reps

I had to break it up. 11 per set. But I’m sure still just as hard. 🥵

Strong Girl Summer Day 9 (Devil's Circuit) *at-home version*

Strong Girl Summer Day 10 (Upper Body) *at-home version*

Oh man, this was hard. Jogging is not my fav..lol

Strong Girl Summer Day 11 (Cardio Circuit)

Great burn!! Biceps are feelin it big time, need tougher bands though!

Strong Girl Summer Day 12 (Upper Body) *at-home version*

I definitely feel stronger. But that wall sit kills me. Lol

I think I did a workout out of order 🤔 still a great leg day.

Great leg day, long week but feeling strong!!

Strong Girl Summer Day 13 (Lower Body) *at-home version*

Always Love recovery day! Did yard work then definitely stretched!

Strong Girl Summer Day 14 (Active Recovery)

Pushed the weights heavy! And now I’m on the floor…tush and legs are beat!

Bumped up quite a bit on weights today. Gonna feel it tomorrow. Great workout!

Strong Girl Summer Day 15 (Lower Body) *at-home version*

Strong Girl Summer Day 16 (cardio circuit) *at-home version*

Strong Girl Summer Day 18 (Cardio Circuit) *at-home version*

Strong Girl Summer Day 19 (Upper Body) *at-home version*

Strong Girl Summer Day 20 (Lower Body) *at-home version*

I always do stretching & foaming plus cleaned my car & that was a workout in its self.

Went on a nice walk! Excited for the next leg

Strong Girl Summer Day 21 (Active Recovery)

Strong Girl Summer Day 22 (Lower Body) *at-home version*

Shoulder is hurting today (not workout realted) but did a slower/modified version! Great cardio!

Strong Girl Summer Day 23 (cardio circuit)

Strong Girl Summer Day 24 (Upper Body) *at-home version*

This one was the least painful of all the devil's circuits 😵😅

I think I like this Devils circuit! Always sweaty but good!🥵💪🏼☠️

Strong Girl Summer Day 25 (Devil's Circuit)

I love doing the upper as you know but those planks I’m really enjoying!

Strong Girl Summer Day 26 (Upper Body) *at-home version*

One of these days maybe I’ll like legs!😜

Strong Girl Summer Day 17 (Upper Body) at-home version

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