Name: Playbook - Kaytlin Neil - Week 2 Day 5: Upper Body
Uploaded: 2024-01-16T01:10:45.461Z
Duration: 60 min
Description: Week 2 Day 5: Upper Body

Michelle

I'm really loving all of the workouts in this program. They are well balanced, and they are challenging while still possible.

Catalina Steele

Matt

Shawna

Love these workouts! It’s so nice to have a program to follow that focuses on strength training!

Taylor

Had been modifying all week (less weight/more yoga) due to some lumbar issues but they are resolved now and I'm back! Felt good to get back into it!

Andrea

Love seeing the weights go up!! Feeling so strong💪🏼

Brittany

Christina

Added in the latest Instagram workout for my cardio quickie. Those dumbell lifts to military squats are no joke!

This is the same workout as last week! I really want you to put yourself and pick up heavier weights. Get strong!

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

-Grab two dumbbells 
-Lay on a bench with the weights touching above the center of your chest
-Lower the weights to your chest
-Press back up, keeping the dumbbells together

Close Grip Chest Press

-Lay on a bench with two dumbbells above the center of your chest
-Keep a slight bend in your arms and lower the dumbbells down to about shoulder level
-Raise back up

Dumbbell Fly

-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

Skull Crusher

-Hold a barbell above your shoulders so your wrists are aligned with your shoulders
-Keeping your elbows in, lower the barbell toward your hips then raise back up

Barbell Tricep Hip Press

-Bend your arms at a 90 degree angle
-Raise raise your elbow and dumbbells to shoulder level
-Lower back down

Bent Arm Lateral Raise

-Hold the dumbbells at your hips
-Raise the dumbbells up to shoulder level
-Keep a slight bend in your arms
-Lower back down

Shoulder Front Raise

-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 5: 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

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 5: Upper Body

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