Name: Playbook - Liz Connors - HOME PROGRAM WEEK 1: UPPER BODY
Uploaded: 2023-10-09T19:07:14.684Z
Duration: 30 min
Description: HOME PROGRAM WEEK 1: UPPER BODY

Like most of Liz’s workouts, it started off “easy” and quickly became a physical challenge. Great upper body movements!!

Day 2 of the “Home workout program” and muscles I didn’t know I had are sore! I love it!

Jelena

Arms are my favorite and I feel like this hit all angles. 🎉

Angie

• Lay with your back flat on the floor, knees bent with feet resting on the floor as well. Arms are resting next to your torso flat on the floor, palms face down.
• Press your forearms & elbows into the floor, lifting your back up off the floor. You should feel your upper back muscles engage when doing this.
• Slowly lower back down.
• 10-15 reps.

Bodyweight Supine Floor Press Ups

• Lay flat on the ground in a prone (face down) position, arms and legs extended out.
• Lift your chest up off the ground, utilizing your back muscles to do so.
• At the top, pull your elbows down towards your hips, making sure your fingertips are still facing forward, not rotating out.
• Extend arms back up & drop back down to the ground in a controlled manner.
• 10-15 reps.

Bodyweight Half Superman + Pulldown

SUPERSET 1

• Position yourself with your knees resting on a couch or other elevated surface, but making sure to keep your feet in the air. Wrists & elbows should be stacked below & slightly wider than your shoulders.
• Bend your elbows to lower your head down towards the ground & push through your shoulders to come back up.
• 8-12 reps.

Bodyweight Knees Elevated Pike Press Up

• Position yourself on the floor, laying on your side. Take the arm closest to the floor & bring it across your chest so your hand is touching the opposite shoulder. Keep it there.
• With the other arm, palm face down, push through your bicep to elevate your shoulders/upper body off the ground, & then bring back down in a controlled manner.
• 8-12 reps each side.

Bodyweight Side Lying Floor Press Ups

SUPERSET 2

• Position yourself kneeling on the floor, feet elevated in the air. Hands should be a bit less than a foot in front of your shoulders, palms face down.
• Lower your elbows down to the ground.
• Push through your triceps to come back up to your starting position.
• 8-12 reps.

Bodyweight Floor Tricep Press Up

• Position yourself in a high plank position - feet about shoulder width apart, wrists/elbows/shoulders stacked, fingers spread apart, & hands screwed into the ground.
• Keep your core engaged as you slowly lower your chest down towards the ground, maintaining your elbows at an angle of 30-45 degrees away from your torso.
• Think a 3-5 second count on the way down.
• Push through your chest to come back up.
• 8-10 reps.
* Feel free to modify these on your knees, with your upper body elevated, or even against a wall 😊

Slow Eccentric Push Ups

SUPERSET 3

HOME PROGRAM WEEK 1: UPPER BODY

Teresa

I really enjoyed today! It was the change up I was looking for. I’m excited for arms tomorrow!

SHANNA

liz those DRACULAS R U KIDDING. leave it to you to kick my ass all the way from Virginia. i think my soul left my body tysm <3

Jamie

HOME PROGRAM WEEK 1: LOWER BODY

HOME PROGRAM WEEK 1: CORE

Nice variety moves! The timer worked very well for this time based cardio workout.

Sarah

HOME PROGRAM WEEK 1: FULL BODY/HIIT

HOME PROGRAM WEEK 2: Lower Body

HOME PROGRAM WEEK 2: Upper Body

Lots of planks. For a min, I wondered if Melissa designed this workout 😂

HOME PROGRAM WEEK 2: CORE

HOME PROGRAM WEEK 2: Conditioning Circuit/Full Body HIIT

WEEK 3: Lower Body

WEEK 3: Upper Body

Might have to delete this app after that one. It hurt my soul and core but also I’ll probably wake up with at least 24 abs now 😌😌😌😌😌😌😌😌😌😌

HOME PROGRAM WEEK 1: UPPER BODY

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