Name: Playbook - Kaytlin Neil - Week 6 Day 5: Upper Body
Uploaded: 2024-01-16T01:10:45.674Z
Duration: 60 min
Description: Week 6 Day 5: Upper Body

Michelle

Christina

Andrea

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

-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

-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

-Start with 7 lower half curls
-Do 7 top half curls
-Finish with 7 full bicep curls

Bicep 21’s

-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

-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 6 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!

Matt

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 6 Day 5: Upper Body

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