Name: Playbook - Leah Casciano - W1/D1 Upper Body
Uploaded: 2024-03-18T17:26:53.738Z
Duration: 60 min
Description: W1/D1 Upper Body

Amber

Warm up on your own (or go to the 'BOOKENDS' tab)  to get your heart rate elevated and blood moving! 
Go through these workouts at your desired effort and intensity. 
Minimal rest will help with keeping your heart rate elevated while longer rest will give for more recovery between sets. 🥊💪🏼🔥

Equipment being used in these workouts will be found in any standard commercial gym!
This shouldn’t take longer than 60-minutes maximum to complete. ⏱

This is your warmup AND cardio for the day!!! choose however you'd like! 
STAIRS, INCLINE WALKING, BIKING, ROWING, ETC. Anything that will keep you moving and gets your heart rate elevated for 30+ consecutive minutes

CARDIO

Move through each exercise performing the allotted reps, switching between each to complete a round. Rest as needed while keeping it as short as you can. Increase weight as you feel comfortable.

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

Tris & Back

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly
- Lower down until the bar touches your chest
- Press up engaging your chest

Barbell flat bench press

- Engage your bicep at the top 
- Keep your core tight

Standing bicep curls

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion

Dumbbell standing shoulder press

Upper Body

Go through this workout with your desired effort and intensity while performing with good technique. Move through each exercise with the allotted reps and rounds. Review, share, and tag when completed if you loved it! 😍💪🏼❤️‍🔥

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell chest fly (flat)

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

Upper Body Push

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

DB front raises

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

DB Lateral raises

Upper Body Pull

Rotate each movement at the top of every minute. Try to stay unbroken for as long as possible.

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

- From elbow plank position 
- Walk your hands up to high plank 
- Reverse movement back down to the elbows 
- Maintain a tight core throughout the movement

Plank Up/Downs

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side

High plank shoulder taps

6min Core

W1/D1 Upper Body

jessica

I wanted to give up but I’m glad I pushed through! Amazing workout! 👏👏

Madison

Brittany

W1/D2 Lower Body

Leah

W1/D3 Posterior Full Body

Lyndsie

W2/D1 Upper Body

W2/D2 Lower Body

These workouts are made to make you strong af!

W2/D3 Posterior Full Body

The reason why my arms and shoulders look so damn good!

W3/D1 Upper Body

W3/D2 Lower Body

W3/D3 Posterior Full Body

W4/D1 Upper Body

W4/D2 Lower Body

It’s like you’re trying to make us stronger or something! 😝

W1/D1 Upper Body

Community

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