Name: Playbook - Kaytlin Neil - Week 2 Day 2: Upper Body
Uploaded: 2024-01-16T01:10:45.438Z
Duration: 60 min
Description: Week 2 Day 2: Upper Body

Michelle

Matt

Increased my weights this week! I love that I am already feeling the results!

Krystal

Angelica Jackson

I increased my weights for upper body!! 🙌🏼 idk how I’m going to lift tomorrow but that’s a tomorrow problem 🤣

Jill

Genna Stammer

Crystal

Christina

Trudy

It was repeat but is that a good thing? I just finished the 60 hit so my arms were on fire 🔥🙃

Pushed myself with heavier weights...😯👊💪

Andrea

This is the same workout as last week! Really push yourself to pick up heavier weights!

Walk 5-15 mins (depending on how much time you have) backwards on the treadmill. Go at a comfortable pace, (2-3 speed) no incline.

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

-Adjust your bench so it’s on a slight incline
-Put the dumbbells above your shoulders so your wrist is aligned with your shoulders.
-Lower the dumbbell to shoulder height, feel a slight stretch at the bottom.
-Push the dumbbell back up

Inclined 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

-Star with the dumbbells above your shoulders and your back arched
-Lower the weights down to the side of your shoulders
-DB= Dumbbell 😘

DB Chest Press

-Find a stable pole or a bar
-Grip the bar 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

-Attach a straight or bent bar to the cable machine
-Hold the bar slightly closer than shoulder width
-Raise the bar up, leading with your elbows 
-Lower back down

Cable Upright Row

-Attach a straight or bent bar to the cable machine
-With your palms facing down, straighten your arms while keeping your elbows in place
-Control back up

Cable Tricep Extension

-Put your hands behind you for support, lift up your legs 
-Pull your feet in then extend back out
-The lower to the floor, the harder

In-And-Out Abs

Triset

-Pick any machine! Stair stepper, rower, elliptical or treadmill. 
-Work for 30 secs at a mild pace
-Then sprint for 30 sec
-Repeat for 10 mins

Cardio Quickie

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 2 Day 2: Upper Body

Loved this!!! So glad I discovered your workouts! I'm recovering from a knee injury, so this was perfect!

Amy Yeary

it was great I Definitely felt it I'm the hamstring

jarryssa

Love these workouts! So easy to follow and always sweaty after

Haley

Week 1 Day 1: Lower Body

Brianna

Week 1 Day 2: Upper Body

Cassandra

Had to modify some because I don't have all the equipment, but I loved it!

Week 1 Day 3: Upper Body

Catalina Steele

Week 1 Day 4: Lower Body

Feeling that shoulder burn at the end! 🔥

Week 1 Day 5: Upper Body

I got interrupted part way through so I wasn't able to keep my heart rate up like I had hoped. But I came back and finished regardless

Week 2 Day 2: Upper Body

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