Name: Playbook - kennedy nease - Week 3 // Day 1
Uploaded: 2024-04-01T02:45:38.314Z
Duration: 60 min
Description: Week 3 // Day 1

Nice start to the week. Not too hard, but challenging. It's encouraging me to keep going!🥰 This plus keto and I'm doing 5 pounds in 2 weeks!

Nairobi

Today’s focus will be on upper body! 

Remember to keep your core engaged and to focus on form with these workouts. 

Let me know if you have any questions! 

You will need dumbbells for this workout.

Core and glutes engaged to protect low back

Shoulder Press

Start with palms facing out and bring the dumbbell up and over to an overhead position

Around the Worlds

Come up for standard bicep curl then rotate and come down for a reverse curl

Zottman Curls

Can do these laying on ground or bench
Use elbows as a hinge
Bend knees and place feet on ground or bench for lower back support if needed

Skullcrushers

Plank Up Downs

Can be done on bench or ground

Arms go straight back
Slow and controlled

Dumbbell Pullovers

Week 3 // Day 1

Absolutely killer 🥵 it was definitely a great starter workout to get me back into it!

Alexandra

Day 1 after over half a year if not working out. I'm not too healthy right now, and need to keep my health back in check. Thank you for having these available.❤️

Week 1 // Day 1

Great workout, my legs are on fiiirrreeee

So difficult, but not impossible. Thank you for pushing your users on this app!!! You're amazing.

Tritcy

Week 1 // Day 2

How do you know when it kicks your butt? When you start hoping the time ends already 😂 great workout

stephanie

Jasmin

Week 1 // Day 3

phew those side plank crunches were tough! thanks for another great workout!

Naomi

When I do the whole thing, it only takes me about 20 min when it says an hour. Should I be doing this whole thing twice??

Kelly

Week 1 // Day 4

Arms are burning… but a good burning! 🔥

Alexa

Oh my arrrrms lol love itt💪🏼💪🏼💪🏼

Week 2 // Day 1

Natalie

Vanessa

I’ve tried different trainers on this app and you always have the best ones. I love that you specify reps and show alternative movements! Been a fan for years!

Tori

Week 2 // Day 2

I have a bad back and wasn't sure what modifications to do. But love it otherwise 💪

Week 2 // Day 3

Did other two workouts and then this. I am done now! It was great :)

LizJohnny

Week 2 // Day 4

Week 3 // Day 2

Feeling my core getting stronger 💪🏼🥵

Week 3 // Day 3

made it through renegade rows much easier this time 🙌 thanks for another great workout!

Week 3 // Day 4

Week 4 // Day 1

Week 4 // Day 2

Jayda

Week 4 // Day 3

Week 4 // Day 4

Week 5 // Day 1

Week 5 // Day 2

Week 5 // Day 3

this was a great program to finish 2023 with. I feel stronger and am seeing some results in the mirror, as well! looking forward to starting my next kpn program!

Week 3 // Day 1

Community

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