Name: Playbook - Kelsey Adkins - W2/D3 Upper and HIIT
Uploaded: 2023-12-30T17:26:52.529Z
Duration: 45 min
Description: W2/D3 Upper and HIIT

 Cassie

Great upper, but legs on fire from HIIT🥳🔥

Tamara

Michele

Alicia Gonzalez

Kaylah

Don’t underestimate the lateral raises and the HIIT killed me.

The HIIT was insane! Great way to start my day.

Erin

Sarah

Alli

Weights should stop at the bottom to stop the momentum

Kettlebell Pendlay Row

Hold one arm out to the side while the other arm does the reps of the lateral raises then switch sides. Don’t let holding arm drop below horizontal

Lateral Raise Hold One

Superset

One side, other side, then middle is 1 rep

Lat Push 1,1,2

Curl up with one arm then switch to the other

Alternating Bicep Curl

Close grip Cable Row

- Tip forward at the hips and hold dumbbells in each hand arms bent to 90 degrees
- Extend your arms back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Dumbbell tricep extensions (double)

Single Arm Upright Row

Rear Delt Fly

Burpee Lateral High Knees

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- Hinge at the hip as you come down 
- Jump up and spin 180 degrees 
- Land softly 
- Push your hips back and come down

180 squat jump

HIIT Circuit

W2/D3 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

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

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

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

W1/D2 Upper and HIIT

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

Devan

Kendall

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 😂🔥

Rachel

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

Kaitlyn

W2/D1 Lower Body

Tayla Friday

You are keeping me humble with these workouts

W2/D2 Sweaty Full Body

Perfect workout! My legs are on fire 🔥🔥🔥

Victoria

Georgia

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

W2/D3 Upper and HIIT

Community

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