Name: Playbook - Legal Weight ✖️ - Push Day
Uploaded: 2026-06-07T13:54:59.555Z
Duration: 60 min
Description: Push Day

We have an upper body, push day.
Strength training, core & conditioning🔥

Let’s get it!!

The 3 minute treadmill work will be on a 2% incline.
Jog/Run speed 5.5+

Treadmill Jog/Run

Plank position, hands slightly outside shoulder width, elbows tucked. Bring chest all the way to the ground & push all the way up. Pushing through the scapula

Push Ups

Circuit 1

Place DBs in a front rack position. Bend the knees slightly then power up pressing the DBs all the way up, locking out. Drop back down into the knee bend & repeat.

Dumbbell Push Press

Place hands onto the bench, outside your hips. Drop down until your elbows are at 90 degrees & push all the way up. Keep your chest up & back straight. The further away your feet are, the harder it is so you can use your foot placement for assistance and progression.

Dips off Bench

Holding a weight (plate, dumbbell or med ball) crunch up as you bring the weight to your ankles.

Weighted Suitcase Crunch

Circuit 2

Lay flat on the floor, knees bent. When you're ready to go, kick DBs up & lay down. Press Dbs up as you're descending so  that theyre already above you in a locked out position. Elbows at a 45 degree angle & bring them to the floor & press all the way up.

Dumbbell Floor Press

In a seated or standing position, raise arms out to your side but keep the weights in front of your body & up to shoulder height. Thumbs internally rotated & minimal elbow flexion.
If you do them standing, don’t use your legs for momentum or swing the DBs.

Dumbbell Lateral Raise

Circuit 3

Place 2 Kbs about a foot in front of you. Hike them through your legs like a swing & power them up over head by bending your elbow slightly then punching the ceiling

Dual Kettlebell Snatch

Using a smith machine bar or you can use a squat rack and place the bar about waist height. With a narrow hand placement, start the movement with the elbows bending first then bring your chest to the bar. Full extension and lock out.

Tricep Push Up

Keep seated as you power through the legs and arms

Assault Bike

Circuit 4

Push Day

Weekly Cardio 🏃🏼‍♀️

Filthy Fifty 🔥

PEACHED in 45🍑

Stephani

Weekly Cardio

Hybrid-Hyrox 🔥

Upper Body- Push/Pull

Gaby

Leg Day

Weekly Cardio 🔥

Hyrox

10 minute 🔥Core Circuit

GLUTES!

P.Chain ⛓️‍💥

Full Body + Mobility

Upper Push-Pull

HYROX 60 🔥

Carol

Snuck this in before we go to the beach house for a week! Will be back to lifting when we return!!

Rebekah

Conditioning Day 🥵

Sandra

Quads & Glutes

Upper Pull S&C

All Quads!

Upper Body PUSH Day

That 3rd circuit 🥵!!! I had to cut the devil pressed down to 6-7 reps 🤣🤣. Great workout and conditioning

Full Body Burner 
*cables-DBs-KBs

Great way to start the week! 👊🏼💪🏼💪🏼

These are great for a Sunday full body 💪🏾🤎

Loved this!! Great mix of db and cable! All the muscles 💪🏼

DB’s & Cable Full Body

Kettlebell windmills were shockingly tough. Love it 💪🏽

Erica

Full Body Burner

HIP THRUST *emom

Upper Push + Core

LEG DAY 🦵🏽

KB Conditioning 💣

PEACHED!

WEEKLY CARDIO 🚲

HIIT 30

Monday is for legs!!! 🙏🏾🩵💚💜

Leg Day 🦵🏽

Great push pull, just didn’t feel
Like legs today on a Monday!!!

Missed abductors, gym was busy…Added some additional glutes on my own 🔥🔥

Push Day

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