Name: Playbook - Kaytlin Neil - Week 4 Day 2: Upper Body
Uploaded: 2024-01-16T01:10:45.573Z
Duration: 60 min
Description: Week 4 Day 2: Upper Body

Michelle

I liked this arrangement. I forgot to do the mountain climbers during the right superset, so I did it during the next.

Catalina Steele

Andrea

Brittany

I felt this one.🔥 I love the combinations ..

Lesly

Good arm day! Traveled all day but still got my workout in ❤️

Christina

For sure felt that weight increase I added this week...🥵 Also I've officially been doing your workouts for a year now! 🎉

These are the same workouts as week 3! The purpose of this is to use heavier weights this week to build your muscle up! 🙌🏻

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

-Hold the dumbbells above your shoulders with your arms straight out
-Lower one dumbbell at a time to shoulder level and press back up

Alternating Chest Press

-Hold the dumbbell over your head
-Bend at the elbows, keeping them in place next to your ears 
-Extend back up

Overhead Tricep Extension

-Grab a pair of dumbbells, put them just outside shoulder width
-Do as many push ups as you can on your toes, drop to your knees to finish the set if needed!

Dumbbell Push Up

-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

-Get in a hand-plank position 
-Pull in one knee, then the other 
-Focus on keeping your core tight

Mountain Climber

Triset

-Stand with a barbell down by your hips
-Leading with the elbows, pull the barbell up until your hands hit chest level
-Lower back down

Barbell Upright Row

-Put your knee and same side hand on a bench
-Row a dumbbell up with your elbow high
-Keeping your elbow in place, extend the dumbbell up
-Lower the dumbbell back down, controlled

Tricep Kickback

-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 4 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!

Matt

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

Melinda

Week 1 Day 6: Upper Body

Took a rest day today as I'm doing a 5k tomorrow morning.

Week 1 Day 7: Active Recovery

Pushed weights up this time, gonna feel it later 🥵

Week 2 Day 1: Lower Body

Week 2 Day 2: Upper Body

Week 2 Day 3: Upper Body

Week 2 Day 4: Lower Body

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

Week 2 Day 5: Upper Body

Woohoo! Feels good to be back from a rib issue. I kept it lighter, but I feel so good!

Week 2 Day 6: Upper Body

Week 2 Day 7: Active Recovery

Mistake for the one star, your workouts are great always 5 stars! 🤦🏼‍♀️🤦🏼‍♀️🤦🏼‍♀️ it was an accident

Lindsey

Week 3 Day 1: Lower Body

Struggled with the inchworms, but I got them done!

Krystal

Week 3 Day 2: Upper Body

Thoroughly exhausted. I had to go lighter on the dumbbell rows than I have in years.

Week 3 Day 3: Upper Body

Love leg days! Happy Thanksgiving! 🍁 🦃

Those banded glute bridges killed me today! Such a great workout!!

Kaiti

Week 3 Day 4: Lower Body

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

Week 3 Day 5: Upper Body

Seriously loving these workouts. I dont usually look forward to upper body workouts, but I am excited to do these!!

I love how quick these workouts seem to go by 💪🏼👏🏻

Bailey Buzick

Week 3 Day 6: Upper Body

Did this the other day because I desperately needed it, and man did it help

Week 3 Day 7: Active Recovery

Had to take a week off as I had an upper respiratory thing going on. Glad to be back!

Week 4 Day 1: Lower Body

I was able to step up my weights today on this one. They felt good.

Great arm day! May the 4th be with you 😊

Week 4 Day 3: Upper Body

This one didn’t feel as intense as usual but still loved it 💪🏼

Increased my weights and really felt like a badass! Also tried the 🍊 pre-workout... brings me back to my youth! Tastes just like Tang!

Week 4 Day 4: Lower Body

Week 4 Day 5: Upper Body

Loving this workouts and the app. So easy to follow

Week 4 Day 6: Upper Body

Week 4 Day 7: Active Recovery

My legs were shaking sooo bad! I was able to up my weight for everything and I couldn’t be more proud of myself!

This workout was much needed and I think my hams are gonna bust 🥴

Week 5 Day 1: Lower Body

Killlllled my shoulders today 👌🏻💪🏼

Great day! I did 2 workouts today to make up for yesterday.  Feeling strong

Week 5 Day 2: Upper Body

Holli Hardman

Week 5 Day 3: Upper Body

My legs were shaking by the end of this workout! The military squats killed me. Kaytlin Neil officially killed me today 💀

Week 5 Day 4: Lower Body

Gabby

Great arm day those 21 bicep curls rock!!!

Week 5 Day 5: Upper Body

Wanted to skip stuff (abs) but persevered and completed everything 💪🏼 it feels so great to cross that mental barrier

Week 5 Day 6: Upper Body

Started the day with a little mother's day yoga... followed by French toast obviously...

Week 5 Day 7: Active Recovery

I use to hate RDLs but now they’re my favorite workout!

Week 6 Day 1: Lower Body

Omg the woman makers are killer but love them

Week 6 Day 2: Upper Body

Finished Get Strong! Wanted to finish on some pullups :) Loved it and I feel stronger- next week will start the Get Strong - Home version!

Samantha

Week 6 Day 3: Upper Body

Honestly my knees and ankles have truly never felt better. I legit used to hear them crunch with every squat! Not anymore! 🙌

Week 6 Day 4: Lower Body

Week 6 Day 5: Upper Body

So happy and proud of myself to be done with this challenge.  I love it! Definitely going. To start again this challenge.  Great upper body workout.

Week 4 Day 2: Upper Body

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