Name: Playbook - Kelsey Adkins - W2/D4 Upper Body
Uploaded: 2023-12-30T17:26:53.696Z
Duration: 45 min
Description: W2/D4 Upper Body

Katie

Celina

Tracy

Hold one arm at head height while the other one presses, do the reps on one arm then switch

Overhead Press Hold One

- Lying on the floor with arms extended and palms facing each other
- Keeping a slight bend at the elbows
- Lower the dumbbells to your sides opening your chest
- Press the dumbbells up squeezing your chest

Dumbbell floor fly

Superset 1

Do a bent over row with arms close to your body and then do a bent over row with elbows out and arms wide

Close Row to Wide Row

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

Hammer Curl

Superset 2

Lateral raise with arms bent at a 90 degree angle

Bent Arm Lateral Raise

- 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)

Superset 3

With thumbs up and arms at a 45 degree (in between front and lateral raise) angle raise up

Y Raise

In a bent over position with straight arms bring arms behind you, use your lats to pull arms back.

Straight Arm Kickback

Superset 4

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Supermans

W2/D4 Upper Body

Shannon

First exercise back postpartum! Great way to get prepped for Shred 2.0!!

Bailey

Paige

W1/D1 Sweaty Full Body

Mackenzie

Sjofn Maria

girl i love you. i just finished this killer workout and i’m feeling sweaty awesome 🫶🏼

Irem Tekin

W1/D2 Lower Body

10w postpartum and this workout made me emotional for so many reasons. Feeling weak is so hard, not having freedom to go to the gym is even harder. But I also felt so encouraged when I pushed myself and actually did it without failing. 1% better each day❤️

It was great!!!! I’m was on a 2-3 month hiatus from working out and now I’m back because of your program!!!

Theresa

W1/D3 Sweaty Full Body

Becky

W1/D4 Upper Body

W1/D5 Sweaty Full Body

Wow, that was sneaky hard. Loved the sweaty burn!

Kerriann

One of the tougher workouts but feels amazing after ✨

Georgia

W2/D1 Sweaty Full Body

Perfect for at home or a quick and effective leg day!

Sydney

Casey

W2/D2 Lower Body

W2/D3 Sweaty Full Body

W2/D5 Sweaty Full Body

That one was deadly....but im feeling GREAT!!!

Exhausting workout!  You’ve been warned 🤪

Annie

This was one of the hardest workouts thus far!!! 🥵🥵 I know I’m going to feel this one tomorrow 💪🏽!

W2/D4 Upper Body

Community

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