Name: Playbook - Kaytlin Neil - Week 5 Day 5: Upper Body
Uploaded: 2024-01-16T01:10:46.093Z
Duration: 60 min
Description: Week 5 Day 5: Upper Body

Ashley

Amazing, thanks for keeping me motivated!

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

-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

-Hold two dumbbells above your chest, touching each other
-Lower the dumbbell to your chest
-Then do a dumbbell fly
-Lower your arms out to the sides, keeping a slight bend in the elbow & raise back up

Close Grip Chest Press to 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

-Do a push up, but on the way up explode off of the ground, getting your hands as high off the ground as possible
-Do as many as you can on your toes, then drop to your knees if needed

Explosive Push Up

-Hold the dumbbell with a neutral grip (palms facing your body)
-Raise the dumbbell up to shoulder level
-Lower back down

Neutral Grip Front Raise

-Lift both arms up to shoulder level to the side
-Drop one arm, while holding up the opposite arm, and do 3 lateral raises (counts for reps 1,2,3)
-Do 3 lateral raises with the opposite arm (counts for reps 1,2,3)
-Then do 3 lateral raises with both arms (count for reps 4,5,6)
-Repeat twice to hit 12 reps

Shoulder Lateral Raise Complex

-Do each exercise as many times as you can in one minute
-After completing all five exercises, take a 1 minute break
-Repeat 4 times

-Do 4 scissor jumps, then 4 jump lunges as many times as you can in the 1 minute period

4 Scissor Jumps 4 Jump Lunges

-Walk your hands over into a high plank position
-Touch each shoulder twice, while keeping your core tight so your hips don’t move back and forth 
-Walk your hands back ip

Inchworm Walkout to 4 Shoulder Touches

-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

-Hold a dumbbell in your right hand
-Squat down so the dumbbell is hanging just above the ground
-Using your legs and hips for power, pull the dumbbell above your head 
-Hop your feet up on the pull
-The dumbbell should feel almost weightless because you’re using your lower body to get it up

Right Arm Dumbbell Snatch

-Hold a dumbbell in your left hand
-Squat down so the dumbbell is hanging just above the ground
-Using your legs and hips for power, pull the dumbbell above your head 
-Hop your feet up on the pull
-The dumbbell should feel almost weightless because you’re using your lower body to get it up

Left Dumbbell Snatch

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 5 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

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

Good tough 💪thanks best motivator!👏

Week 4 Day 5: Upper 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

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 5 Day 5: Upper Body

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