Name: Playbook - Kaytlin Neil - Week 3 Day 5: Upper Body
Uploaded: 2024-01-16T01:10:45.548Z
Duration: 60 min
Description: Week 3 Day 5: Upper Body

Michelle

Matt

Watching the dead bugs and thinking they’d be easy, but those killed me! 💀

Kaiti

Whoop whoop loved this workout! Had to kick it back a tish cause my shoulder was not doing too hot, but finished it!!

Bailey Buzick

That was a sweaty one! Did my cardio outdoors and may or may not have run through a few sprinklers...🥵

Andrea

Christina

Inchworm push ups twice in one week? 😮

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

-Bend over touching your hands in the ground
-Walk your hands out to a plank position
-Do a push up 
-Walk your hands back in to your feet

Inchworm to Push Up

-Clasp your hands together
-Circle your wrists one direction for 10 
-Switch directions for 10

Wrist Roll Out

Superset

-Drip the weights down by your shoulders, like you’re doing a normal chest press
-When you press up twist the weights so the pinky side of the weights touch

Twisting Chest Press

-Start with the weights above your shoulders 
-Drop one arm at a time in a stand fly motion
-Repeat on the other arm
-Keeping your core tight on this one will be key to maintaining balance

Single Arm DB Fly

-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

Underhand Tricep Extension

-Lay on the floor with your arms extended above your shoulders and your knees up and bent
-Tuck your pelvis under to keep your lower back on the floor
-Drop one arm and the opposite leg down, raise back up and repeat on opposite side

Dead Bug

Triset

-Bend your arms to a 90 degree angle
-Raise both weights to shoulder level
-Alternate dropping arms

Bent Arm Lateral Drop

-Do a front raise to shoulder level
-Bring the weights out to your sides
-Drop the weights down to your hips (that counts for 1 rep)
-Do a lateral raise, but at the top bring your arms to the front
-Drop the weights down to your hips (that is rep 2)

Front Raise to Lateral Drop and Reverse

-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 3 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

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 3 Day 5: Upper Body

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