Name: Playbook - Kaytlin Neil - Week 1 Day 2: Upper Body
Uploaded: 2024-01-16T01:10:45.662Z
Duration: 60 min
Description: Week 1 Day 2: Upper Body

Gabby

I added 5 minutes to the HIIT. Great workout 🥵

Megan Bright

Awesome workout! My arms are shaking 😭🤣

Stephanie

Ashley

Very good workout!  The plank circles were harder than they looked!  Lol

Angela

Elizabeth

Janet

Mariam

1st time doing the home one. Was expecting more arm workouts. But overall it was good. 🤪

Those sliding push ups are evil, I’m dead

Kaitlin

Great arm day! Love the at home variations

Christina

Love these workouts! The slight differences with the added HIIT movements makes it seem like a whole different workout program than the gym version!! I recommend doing both :)

Samantha

Amazing! Some videos took a couple of times to view.

Just when I thought I knew all of your tricks... sliding push ups... even more difficult when the 🐈 thinks it's a fun game of steal the towel...

Andrea

This is push day for the Get Strong Program. Pick up heavier weights than last week if you can! You should be almost hitting failure each set, while still keeping good form.

-Start standing with your arms overhead 
-bend over and touch your toes, keeping your legs straight
-bend your knees down into a squat, try to get your hamstring to touch your calf as much as possible here
-straighten your legs while still touching your toes 
-stand back up and repeat

Squat Stretch

-stand with your feet shoulder width apart
-put your arms out and twist them across your body
-tap one arm on your shoulder and the other on your low back

Torso Twists

-lay flat on your back with your arms to your sides and legs out 
-bring up one knee and drop it across your body while keeping your shoulders on the floor 
-repeat on the opposite leg

Laying Knee Twist

-stand with your feet shoulder width apart
-bring your knee up to hip level, circle it back, then circle it forward 
-repeat on the opposite leg

Hip Opener

-circle your arms forward in a big circle 10 times
-repeat 10 times backward

Arm Circles

-set a timer for one minute and do as many jumping Jacks as you can
-if you have bothersome knees, take the jump out and step your feet out to the side, one foot at a time

Jumping Jacks

Warm up

-Start in a plank position
-Lower your body down until your chest hits the floor
-Arch your back and release your hands off the mat 
-Push back up
-Do as many as you can on your toes then drop to your knees to finish if needed

Hand Release Push Up

-Hold a plank position
-Keep your core flex while moving your body in a circle
-Do 10 each direction 
-Drop to your knees if needed

Plank Circles

Superset

-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

-Put a dumbbell over your head 
-Keep your shoulders next to your ears 
-Lower the dumbbell while keeping your elbows in the same spot
-Lift the dumbbell back up

Seated Overhead Tricep Extension

-Do this on your knees or toes 
-Have a towel under one hand, drop down into a push up 
-Slide one arm out at the bottom
-Slide your arm back in and push back up 
-Repeat on opposite side 
-Each push up counts for one rep

Sliding Push Up

-Find a stable pole, bar or wall
-Grip the wall with one hand
-Keep your feet close to the bar and let your body fall to the side
-Let the dumbbell hang by your side and lift the weight to slightly above shoulder level, then control it back down.
-Keep a slight bend in the elbow

Leaning Lateral Shoulder Raise

-Hold the dumbbells slightly closer than shoulder width
-Pull the dumbbells up, leading with your elbows 
-Lower back down, slow and controlled

Upright Row

-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

-Set a timer for 5 minutes 
-Do the exercise as many times as you can for 30 seconds, rest for 30 seconds
-Do all five exercises
-Take a 1 minute break
-Repeat 3 times through

-Drop down into a lunge, keeping your back knee 1-2 inches off the ground
-Jump up to a standing position, then drop right down into the opposite side

Skip Lunges

-Sit on the ground with your arms behind you for support
-Hold your feet up, extending your legs out then pulling them in toward your chest

In & Outs

-Squat down, keeping your weight in your heels
-Drop one knee to the ground, then the opposite knee
-Stand back up, one knee at a time, staying low in a squatting position 
-Jump up
-Then repeat

Military Squat Jump

-Do three high knees, but pause on the last one
-Then repeat

Triple Switch

-Hold a high plank position
-Pull in one knee at a time, as fast as you can

Mountain Climber

HIIT

It’s important to strengthen your body through its full range of motion, so don’t skip these stretches!

Sit back on your heels, relax into the full knee bend and shoulder stretch

Child’s Pose

-Put your arm against a pole or a wall bent at a 90 degree angle. 
-Twist your body until you feel a stretch, hold.
-Repeat on the opposite arm.

Right Arm Chest Stretch

Left Arm Chest Stretch

-Lay face down, put your hands under your shoulders and lift up
-Arch your back, pressing your hips into the ground, hold.

Cobra Pose

Upper Body Stretch

Week 1 Day 2: Upper Body

Challenging, but I’m just now getting back into it.

Dottie

Jessica

Barbie

Week 1 Day 1: Lower Body

Julia

Week 1 Day 3: Upper Body

Definitely had to motivate myself to get this one done

Struggles lol. Might have to modify the power skips next time

Week 1 Day 4: Lower Body

Kelsey

Week 1 Day 5: Upper Body

I went in weights today, felt good. Love “rows” ❤️

Week 1 Day 6: Upper Body

Forgot to do this yesterday! Took the dog for a long walk

Week 1 Day 7: Active Recovery

Megan

Week 2 Day 1: Lower Body

Week 2 Day 2: Upper Body

Did this yesterday but forgot to swipe right. 

Does it only register the same day I swipe? 
Or is there a way I can put down that it was from yesterday.

Thanks in advance.
Helps me keep track and stay motivated.

Week 1 Day 2: Upper Body

Community

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