Name: Playbook - Kaytlin Neil - Strong Girl Summer Day 17 (Upper Body)
Uploaded: 2024-01-16T01:10:45.846Z
Duration: 60 min
Description: Strong Girl Summer Day 17 (Upper Body)

Pushed the weights today and the arms are jello💪🏼

Bailey Buzick

My triceps are getting noticeably stronger!

Catalina Steele

Got this one done! Plank at the end killer

Samantha

I liked the 10 rep range. I increased my weights and felt strong!

Maddie

Megan Bright

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

-Do as many as you can on your toes before you drop to your knees
-Alternate hands doing a push up on the med ball

Alternating Med Ball Push Up

-Sit one the floor and toss the ball from one hand to the other
-Plant feet into the ground for modification 
(This of this like a Russian Twist but with a ball)

Abs Ball Toss

Warm Up Circuit

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell Shoulder Press

-Hold a barbell above your shoulders, so your wrists are aligned with your shoulders
-Keeping your elbows in the same place the whole time, lower the barbell towards your face, then raise back up

Barbell 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

-Set the cable so the cable is coming from shoulder level or slightly above
-Grab the cables in each hand
-Extend your arms out, keeping a slight bend in your elbows 
-Squeeze the handles together
-Control back out

Cable Flys

- Move the cable so it’s at shoulder height 
- Keep your elbow in line with your shoulder, and in the same place the whole time
- Extend your hand out and control back in

Cable High Elbow Tricep Extension

-Set a bench to an incline
-Press dumbbells over head

Incline Press

*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 a cardio machine and maintain a comfortable pace for 20-30 mins. 

(Stair stepper, treadmill, elliptical, rower, etc)

*optional* 20 Min LISS

Strong Girl Summer Day 17 (Upper Body)

Matt

All I have to say after that one is…I can’t walk. 🤪

Gabby

Decided to do the gym version instead of home to change it up a little bit. Missed the Nordic hamstring curl!

Strong Girl Summer Day 1 (Lower Body)

was able to do 5 rounds! very sweaty and it was an amazing workout!

Tessa

I didn't even kind of get close to 10 rounds. But I gave each rep my all.

Courtney

Strong Girl Summer Day 2 (Cardio Circuit)

Great workout, especially after yesterdays circuit 💪🏼 🥵

Brie

Loved this workout and consistency used heavier weights

Great arm day! I’m already feeling sore 😅

Strong Girl Summer Day 3 (Upper Body)

Caught myself half-assing the last round so I took a 2 minute rest and started it over so I could finish strong.

Feeling very accomplished after completing that workout. Super sweaty and finished all 4 rounds 💪🏼

Strong Girl Summer Day 4 (Cardio Circuit)

Chantelle

Strong Girl Summer Day 5 (Upper Body)

I come back to this one almost every time I want to focus on knee strengthening

Cassandra

Strong Girl Summer Day 6 (Lower Body)

Completed a yoga/ balance session for my active recovery day!!

I had quite the active recovery day. 20 minute treadmill walk, 20 minute lap pool swim, and stretched in the steam room!

Strong Girl Summer Day 7 (Active Recovery)

Good workout. I’m behind a week due to getting covid but I’m still going!

Love this lower body workout. Always gets me when the reps increase !

Strong Girl Summer Day 8 (Lower Body)

Split it in 2 rounds. Some movements I did pulsing instead of full range! Loved it

Split it into 3 rounds of 22 reps and completed it in 23 minutes. Pretty dang proud, that was tough. So much easier to keep going after splitting it up though

Strong Girl Summer Day 9 (Devil's Circuit)

Went up in weight with the last exercise. That plank at the end was killer!

Finished todays workout this morning and did a 27 minute LISS walk with my dog!

Strong Girl Summer Day 10 (Upper Body)

Great challenge today! Did back to back workouts since I missed a day this week

Love this one..Instead of running I did a cardio workout  of my own :)

Great workout. I subbed the run for a power walk because I didn’t have the proper shoes. That an circuit was different! Loved it!

Strong Girl Summer Day 11 (Cardio Circuit)

Arms are pumped!! Today was a good lift and I loved it

Strong Girl Summer Day 12 (Upper Body)

Legs are jello! Great lower body workout and the increased reps really got me

Today was shweaty and heavy!! 😍 Any workout starting with a backwards walk is my fave 💪🏼

Strong Girl Summer Day 13 (Lower Body)

I chose a low impact spin bike session. But the stretches were oh so necessary. 😌🥰

Strong Girl Summer Day 14 (Active Recovery)

Literally felt my leg muscles shake 
2 min wall sit!!

Mental challenge getting here today but I’m glad I showed up and finished it! Love leg day

Strong Girl Summer Day 15 (Lower Body)

Love this workout, especially the kettlebell workout!

Loved the kettlebell workout. Went on a walk besides the run

Loved this circuit and that the runs were split up, it didn’t feel like 2 miles of running!

Strong Girl Summer Day 16 (cardio circuit)

This was a TOUGH one to jump back into. I did as much as I could

Killer. Did 5 rounds instead of 10 because I wanted to also include a shoulder integration workout and walk.

Strong Girl Summer Day 18 (Cardio Circuit)

This was a good one!! Arms are pumpin’ 💪🏼

Done! Ready for the last week. Feeling strong :)

Strong Girl Summer Day 19 (Upper Body)

My favorite leg workout! I enjoy the squats / lunges

Krystal

I really like the squats! I’m thinking that’s my favorite 😁

Strong Girl Summer Day 20 (Lower Body)

Took my rest day Friday walk/ yoga so will do my upper and lower body sat/ Sunday

Did this yesterday. Walked my dog and did some light work to make sure I was good enough to get back at it today.

Strong Girl Summer Day 21 (Active Recovery)

Legs are shaking! The hardest week is always the last one :)

I really love walking backwards! I can tell a difference in my knees!

Strong Girl Summer Day 22 (Lower Body)

Love this one! Did half the sets so I can add some plyo in.

Strong Girl Summer Day 23 (cardio circuit)

Feeling pretty darn good today! Getting stronger everyday 💪🏼

Strong Girl Summer Day 24 (Upper Body)

I know why it’s called the devils circuit….🥵 😈

Like I mentioned last time death by reps!

33 min. Had to modify the burpees by putting my hands on a step

Strong Girl Summer Day 25 (Devil's Circuit)

Officially done with Strong Girl Summer. I feel like this is one of the tougher upper body days

Strong Girl Summer Day 26 (Upper Body)

Good finish to the 27 day challenge 💪🏼 FEELING GREAT!

Last one!! Loved this program even the 2nd time around

Strong Girl Summer Day 17 (Upper Body)

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