Name: Playbook - Kaytlin Neil - Week 4 Day 5: Upper Body
Uploaded: 2024-01-16T01:10:46.011Z
Duration: 60 min
Description: Week 4 Day 5: Upper Body

Ashley

I can definitely tell the difference between doing this before the 60 day program and after. Love it

Good tough 💪thanks best motivator!👏

Mariam

-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

-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

-Lay on the floor with your arms extended above your shoulders
-Hold the dumbbells with a neutral grip, bend at the elbows, lower the dumbbells toward your face 
-Keep your elbows in the same place the whole time
-Raise the dumbbells back up

Neutral Grip Tricep Extension

-Lay on the floor, hold a dumbbell above your shoulders
-Lower the dumbbell toward your hips, keeping your elbows tucked in next to your body
-Press back up

Dumbbell Hip Press

-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

-Set a 5 minute timer
-Do each exercise as many times as you can in 45 seconds, rest 15 seconds 
-Move onto the next exercise
-Once you compete all 5 exercises, take a 1 minute rest
-Repeat 4 rounds

-Do a burpee with a push up at the bottom
*Drop to your knees or or take out the push up to modify

Push Up Burpee

-Reach above your head
-Walk your hands out into a high plank position
-Do four mountain climbers
-Walk your hands back up

Inchworm Walkout to 4 Mountain Climbers

-Lay on the floor
-Cross one leg over the other
-Using your abs, crunch your elbow up to your knee, getting your shoulder blades off the ground
-Release back down

Right Elbow to Knee Crunch

-Lay on the floor
-Cross one leg over the other
-Using your abs, crunch your elbow up to your knee, getting your shoulder blades off the ground

Left Elbow to Knee Crunch

-Holding dumbbells, throw 4 punches 
-Drop down into a high plank on the dumbbells
-Row the dumbbells up toward your hips, keeping your core tight so your body doesn’t twist to the side

4 Punches to 4 Plank Rows

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 4 Day 5: Upper Body

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

Dottie

Jessica

Barbie

Week 1 Day 1: Lower Body

Gabby

I added 5 minutes to the HIIT. Great workout 🥵

Megan Bright

Awesome workout! My arms are shaking 😭🤣

Stephanie

Week 1 Day 2: Upper 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” ❤️

Janet

Week 1 Day 6: Upper Body

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

Christina

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 2 Day 3: Upper Body

Very balanced workout! Allows you to put your all into each movement.

I hated it lol. I struggled with the split things and the power skips I kept trying to fall over. My head wasn't in the game today but I'm glad I finished it

Thx  :) I never procrastinate when it comes to lower body 🙃

Week 2 Day 4: Lower Body

Heather

Week 2 Day 5: Upper Body

Thx for getting me thru day 4 of back to work

Week 2 Day 6: Upper Body

Took a true rest day as I truly needed it. Happy to be picking up my heavy weights again tomorrow!

Andrea

Week 2 Day 7: Active Recovery

The banded portion hurt lol. Is there a modification for the Patrick step?

Week 3 Day 1: Lower Body

Great. Struggled trying to get back up on the dumbbell push ups though. Had to really push myself backup on the last 4.

It was ok. I can only do so much. But I'll get there

Week 3 Day 2: Upper Body

Week 3 Day 3: Upper Body

Those shoulder tap pop-ups had me reminiscing about sprawls! Might have to add in some MMA workouts over the next few weeks! I miss hitting my bag! 🥊💪

Week 3 Day 4: Lower Body

So this morning my husband walked in the treadmill while I worked out. He knows how much I dislike yelling trainers so as I'm doing the HIIT portion he's yelling "ok Peleton. You can do this! C'mon Peleton don't give up now!" Laughter adds a bit of abs to the workout...🤣😂🤣

Week 3 Day 5: Upper Body

On week 4 and can already see and feel a difference! 💪🏼❤️

Carmen

Brought my 10# weights and my band to my friend's house as I slept over. Still able to get my full workout in! 💪

Week 3 Day 6: Upper Body

Thx for finally charging me for time & virtual support through these tough times! 
🙏
I did ur workout from the 60 day challenge bc I skipped a few days this week 😁

Week 3 Day 7: Active Recovery

Thanks 😊
I'm still stuck at 72kg 😞

I know its harder bc I'm 43, low metabolism.
Has been like that 6 months. 
Any advice?

Perfection! Thank u for all the hard work u put into this!

Week 4 Day 1: Lower Body

Awesome. I really dislike mountain climbers though lol

Week 4 Day 2: Upper Body

Week 4 Day 3: Upper Body

Thx :) happy Sunday.
Hope I'll find someone so understanding for my talk therapy

Perfect as always, 
Nice break from the killer past 2 days hehe 😅

Sweaty day in the basement... now on to a 6 mile internal run with friends! 💪🏃‍♀️

Week 4 Day 4: Lower Body

Amazing way to start the day & week! Thx :)

Week 4 Day 6: Upper Body

Week 4 Day 7: Active Recovery

Good. Struggling less on the couch stretch now. Yay

Week 5 Day 1: Lower Body

After the first set it was incredibly hard to do push-ups. On the flip side I was able to do 60 jumping jacks whereas when I started I only did like 15, and I increased the weight on the tricep workout.

Good. Struggled to get through the amrap round because of change in elevation. So I was only able to do a full one and then part of another :/

Week 5 Day 2: Upper Body

Feeling great. Definitely needed the cardio today

Felt the heavier weights today (in a good way). Did a 2.5 mile run in the crisp outdoors for my cardio. Felt good after a sweat sesh!

Week 5 Day 3: Upper Body

I love a good leg day! I did notice that the warm ups we listed last on this day but obvi I knew to do that first...🤔

Week 5 Day 4: Lower Body

Amazing, thanks for keeping me motivated!

Week 5 Day 5: Upper Body

Thankful for my treadmill so I didn't have to do my cardio in the midday heat and humidity! 🥵

Week 5 Day 6: Upper Body

Week 5 Day 7: Active Recovery

Extra humid in the basement  = extra sweaty 🥵🔥💪Gonna do a which run too before it gets to hot out! 🏃‍♀️

Week 6 Day 1: Lower Body

Oh man... between leg day and running yesterday those pop squats had me feeling like jello!

Week 6 Day 2: Upper Body

Felt great! Did the 12 minute abs you posted on Instagram... 🔥

Week 6 Day 3: Upper Body

Oops... you did it again Britney... the warm ups were listed last again in this sesh! 🤪

Week 6 Day 4: Lower Body

Ok so tomorrow is the last day of this...what? But seriously... what should I do Monday...I want to incorporate more running in my week as I have a few races coming up... what do you recommend? PS if you added a 6 week running/strength program I would not be disappointed...

Week 6 Day 5: Upper Body

Thank u sooo much for an amazing program! Ur the best

Week 4 Day 5: Upper Body

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