Name: Playbook - Kelsey Adkins - W1/D2 Upper and HIIT
Uploaded: 2023-12-30T17:26:52.342Z
Duration: 45 min
Description: W1/D2 Upper and HIIT

Kelsey is always killing it with her workouts! I usually don’t pay from workout programs but this one is worth every penny!!

Sarah

Amazing! So far these workouts have been very challenging. 🔥

Amazing! Had a good sweat during and as I was leaving 🙂

Tamara

Great workout but 45 mins was unrealistic to finish the whole thing

Kendall

Dude. This HIIT is silent but deadly! I thought it would be a nice ease into the HIIT part of the program but it was tough! But so good!

Dannon

I had to start this program over due to life just getting in the way, but let me just say this program never gets old or boring! It’s always a challenge

Alexandra

Killer workout! That hiit was challenging! Loved it!

Tayla Friday

Very challenging at the end BUT so worth it.

The HIIT was BRUTAL but I feel so much better after ⭐️

Georgia

I have been strength training for about 7 years and these workouts are kicking my butt! I think we get too comfortable in what we are used to. It’s time to get comfortable being UNCOMFORTABLE. Here’s to growth! Great app so far 👏🏼

GypsyLee Buchholz

Some of my machines/free weights aren’t by each other so I had to move the workouts around.

Lina

Michele

Rachel

Tessa

Kaitlyn

A HIIT circuit after this killer upper body was little cruel, but in the BEST way. Coach Kels does it again 10/10

Kaylah

That was INSANE!! The HITT was so hard, I almost threw up but I didn’t give up. 👊🏻👊🏻👊🏻

Erin

I wanted to quit so many times during the HIIT circuit, but knowing this is a challenge meant to push us past where we think we can’t anymore, I kept fighting! I’m so glad to be able to have a challenge and program to push myself physically and mentally!

Chloe

That HIIT circuit after yesterday’s
leggies… killa 🥵

Alli

Oh my gosh I am dead after this one!!! The cardio at the end was soooo good 🔥🔥🔥🥵🥵🥵

Upper body was so good! Switched out the HIIT for 25 mins on the stairs

Sydney

Barbell Overhead Press

Use assisted machine or loop band around the bar and step on it with one or both feet to pull you up if your gym doesn’t have an assisted machine. If you can do unassisted then do that!

Assisted Wide Grip Pull-up

Superset

Hammer Curl Bent Arm Lateral Raise

Use a dumbbell to do a tricep kickback while in a high plank position. Keep your hips flats and try not to turn your body. Do 8 reps on one side then 8 on the other side

High Plank Tricep Kickback

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

Dumbbell incline bench press

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell bicep curls

Do a burpee with push-up and when you get up hop laterally over something or just pretend to hop over something

Burpee Hop Over

In high plank position jump feet up to hands in a straddle position then jump back to plank position

High Plank Jump to Hands

You can use a dumbbell or med ball as your weight

Weighted Twist Jump Lunges

HIIT CIRCUIT

W1/D2 Upper and HIIT

Angie

So good! 🤩 Was feeling bored with my usual workouts! This was challenging! Felt the burn!!🔥🔥

Needed something new. Feeling bored of the gym and not making the progress I want.

Humbled!🔥

Delaney

W1/D1 Lower Body

First workout on the program and I LOVED IT.. ready for a change from my usually powerlifting. Exciting for the full 6week shred 🎉

Devan

Wasn't any easier second time, killer sweaty workout.

Jane

W1/D3 Sweaty Full Body

Woah.. I’m not gonna be able to walk right after that 😰 thanks Kels!

I did leg press instead of hip thrusts and 10 sets were absolute torture 😂🔥

W1/D4 Lower Body

Love this one. Shoulders and quads on 🔥

Julia 

W1/D5 Full Body Strength

Had to take a week off because of being sick and this was a great first day back 💪🏼

Mary Wagner

These leg days are always challenging, love it 🔥🔥

Madison Sharp

W2/D1 Lower Body

You are keeping me humble with these workouts

W2/D2 Sweaty Full Body

 Cassie

Great upper, but legs on fire from HIIT🥳🔥

W2/D3 Upper and HIIT

Perfect workout! My legs are on fire 🔥🔥🔥

Victoria

Had to sub some exercises because my knee wasn’t feeling it but solid workout nonetheless.

W2/D4 Lower Body

Another challenging workout. It was a sweaty one and my body feels good

Lindsay Dobitsky

Bailey

I usually skip over full body workouts because I know how much work they are 😅 but these goals don’t hit themselves so doing the hard stuff because I know the pay off will be amazing

W1/D2 Upper and HIIT

Community

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