Name: Playbook - Maria Teixeira - W1/D2 Full Upper Body
Uploaded: 2024-05-01T22:25:06.598Z
Duration: 30 min
Description: W1/D2 Full Upper Body

Tough, but good for getting some indoor cardio in!

Kait

Charlita Dickerson

Time moved pretty quick while doing this.

Gabriela Zarco González

Serena Taj

Jasmine

Eszti

Kelsea

Victor

😮‍💨😮‍💨😮‍💨😮‍💨

Syndessa

i really love how you added variations! I recently tore my meniscus and am not supposed to be jumping or running so the alternatives help so much!

Maria

Linda

Such a great workout! And I love the modifications/variations ❤️

Lindsay

Jules

Designed to get your core, back, and shoulders fired up!

👟 Equipment needed: your beautiful body and a dumbbell!

This workout routine incorporates upper body moves that will help strengthen your upper body for a more defined feminine look. This is a challenging workout, if you’re a beginner I have a few variations!

- T H E  W O R K O U T -
Upper Body Warm Up
▫️Bear Hold | 30 sec
▫️Pike Toe Tap to High Plank | 30 sec
▫️Diagonal Mountain Climbers | 30 sec

Circuit 1 | 3 rounds | 1 min rest
▫️Tricep Dips | 30 sec (legs bent or long)
▫️Bicep Curls | 30 sec
▫️Lying Alternating Leg Extensions | 30 sec (variation: taps)

Circuit 2 | 3 rounds | 1 min rest
▫️Squat to Press Up | 30 sec
▫️Squat Jumps | 30 sec (variation: fast squat pulses)
▫️Standing Marches | 30 sec

Circuit 3 | 3 rounds | 1 min rest
▫️Negative Press Ups | 30 sec (big inhale on the way down)
▫️Zombie Sit Ups (dumbbell) | 30 sec (thighs are squeezed together)
▫️High Knees | 30 sec (variation: knee to elbow high knee

Finisher!
▫️Low High Boat | 30 sec
▫️Raised Leg Crunches | 30 sec (variation: bent knee crunches)
▫️High Knees | 30 sec (variation: knee to elbow high knees)

F O R M
• hands directly under your shoulders and your knees directly under your hips, neutral spine and abs engaged
• knees not on the ground

❌ don't arch your back
❌ don’t flare your elbows out wide
❌ don’t look up

✨ do focus on using your back and arms
✨ do think about pushing the ground away from you to help you

Bear Hold

F O R M
▫️begin with high plank position with your hands directly under your shoulders
▫️spine in a neutral position
▫️feet hip width apart
▫️ squeeze your core from front to back, keeping it flexed the entire time
▫️with control, bend at the hips driving them back as you reach to touch the opposite toe
▫️extend back out slowly

❌ don't arch your back
❌ don't look up

✨ do focus on keeping your core engaged the entire time

Pike Toe Tap to High Plank

Advanced: regular diagonal mountain climbers 
Beginner: slow down the movement 

F O R M
▫️begin in a high plank position
▫️arms begin right over shoulders
▫️engage your core
▫️bring your knee towards your opposite elbow and repeat on the opposite side
▫️ rotate your hips through the movement

❌ don't arch your back
❌ don’t bounce on your toes

✨ do focus on keeping your core engaged the entire time

Diagonal Mountain Climbers

Upper Body Warm Up

Advanced: extended legs
Beginner: variation #1 or #2

F O R M
• shoulders back, abs engaged, and neutral spine
• hands on either side of your hips, gripping the edge of the bench/chair firmly
• lift up onto your hands, bring your hips forward and extend your legs out out in front you (modification #1: bent knees / modification #2: on the floor with bent knees)
• keep your elbows tucked in close to your body as you bend them and lower your hips down
• lower and push back up with your arms until elbows are fully extended but not locked in
• flex your triceps at the top of the exercise

❌ don't let your elbows go sideways
❌ don't do half reps
❌ don’t use the rest of your body to push you up and down

✨ do focus on isolating your triceps
✨ do go through the full range of motion,
squeezing and flexing your tricep when your arm is straight

Tricep Dip

Advanced: dumbbells or medium-heavy long resistance band
Beginner: dumbbell or light resistance band

F O R M
• stand with good posture
• engage core
• keep elbows locked in place as you pivot your forearms around them
• squeeze and flex your biceps at the top
before lowering

❌ don't swing your elbows forward
❌ don't use your whole body to lift the weight

✨ do focus on isolating your biceps to lift
the weight
✨ do go through the full range of motion, lowering the weights all the way down

Bicep Curls

Advanced: lying alternating leg extensions
Beginner: variation (lying alternating taps)

F O R M
• arms by your side
• keep your spine neutral when your legs are extended
• drive your knees into your chest and squeeze your core
• extend back out slowly

❌ don’t bounce or jerk yourself up
❌ don't rest your feet on the ground when you lower or you'll lose tension in your core

✨ do move slowly using your core to control the movement
✨ do breathe through the movements (exhale as you tuck, inhale as you extend)

Lying Alternating Leg Extensions

Circuit 1

Advanced: dumbbell
Beginner: bodyweight or dumbbell

F O R M
• feet slightly wider than hip width and toes slightly pointed out
• heels and toes planted and gripping the floor
• spine neutral and abs are engaged
• drive hips back and knees forward
• drive up as you press up your arms

❌ don't let your back round at the bottom of the squat
❌ don't squeeze your butt and tilt your pelvis forward at the top

✨ do slow down and control your body

Squat to Press Up

*variation: fast pulse squats

F O R M
• feet slightly wider than hip width and toes slightly pointed out
• heels and toes planted and gripping the floor
• spine neutral and engaged abs
• drive hips back and knees forward
• drive up through your heels as you jump up

❌ don't let your back round at the bottom of the squat
❌ don't squeeze your butt and tilt your pelvis forward at the top

✨ do slow down and control your body
✨ do focus on your glutes and quads

Squat Jumps (bodyweight)

Advanced: dumbbells
Beginner: bodyweight

F O R M
• feet shoulder width apart, pointing forward
• heels and toes planted and gripping the floor
• spine neutral and engaged abs
• hold dumbbells up right above you (or just your arms)
• drive legs up one at a time

❌ don't let your arms tilt to the sides
❌ don't squeeze your butt and tilt your pelvis forward

✨ do slow down and control your body

Standing Marches

Circuit 2

Advanced: negative press up
Beginner: variation (knees bent)

F O R M
▫️begin in a straight arm plank position with hands below shoulders, neutral spine, and abs engaged
▫️as you lower, slightly tuck elbows as you let your upper body fall forward over your hands
▫️use your knees to bring you back up to the straight arm plank

❌ don't arch your back
❌ don’t flare your elbows out wide
❌ don’t look up
❌ don’t do half reps

✨ do focus on using your chest and arms
✨ do go through the full range of motion
✨ big inhale on the way down

Negative Press Up

F O R M
• relax knees and hips
• tuck your chin
• roll your shoulder blades off the ground squeezing your core

❌ don’t bounce or jerk yourself up
❌ don’t lift your legs off the floor

✨ return back down slowly keeping your core engaged the entire time

Zombie Sit Up (dumbbell)

*variation: knees to elbows

F O R M
• toes and knees pointing forward, feet shoulder width apart
• heels and toes planted and gripping the floor
• spine neutral and engaged abs
• drive legs up alternating
V A R I A T I O N
• alternating opposite knee to elbow

❌ don't let your back round
❌ don't squeeze your butt and tilt your pelvis forward

✨ do slow down and control your body
✨ do drive your legs up to your hips

High Knees

Circuit 3

Advanced: low high boat
Beginner: high boat hold

F O R M
▫️arms by your side and shoulder blades back
▫️keep your spine neutral
▫️drive your legs up and squeeze your core
▫️lower back down slowly

❌ don’t bounce or jerk yourself up
❌ don't rest your feet on the ground or you'll lose tension in your core

✨ do move slowly using your core to control the movement
✨ do breathe through the movements (inhale as you tuck, exhale as you extend)

Low High Boat

Advanced: raised leg crunches
Beginner: variation (bent knee crunches)

F O R M
• legs raised up
• arms by your head
• keep your spine neutral and low back down
• tuck your chin
• begin by engaging your core
• roll your shoulder blades off the ground squeezing your core
• return back down slowly keeping your core engaged the entire time

❌ don’t bounce or jerk yourself up
❌ don’t lift up using your neck

✨ do move slowly using your core to control the movement
✨ do breathe through the movements (exhale as you tuck, inhale as you extend)

Raised Leg Crunches

Finisher!

W1/D2 Full Upper Body

More video content, videos feel more personal.

Soraya

Amanda

I love the different elements included to get the most out of the challenge! So thoughtful and fun!

‘THAT’ Girl Challenge Guide

Ana 

Alina

I’m a beginner and lost my bands but it was difficult without them but a good difficult! It was good

W1/D1 Glute Focused Lower Body

I was overconfident starting this one 🤣  I def had to push through the last half

W1/D3 Glute Focused Lower Body

Sheena

W1/D4 Bonus: Abs!

Laura

W2/D1 Glute Focused Lower Body

Lol didn't realize there was 3 rounds in some. Had to go back

It was perfect, doing your free trial I love the variations as well being I'm in my 40s and want to see results without hurting myself💕

I really wanted to challenge myself tonight and I am proud of my session!! 💪🏼

W2/D2 Full Upper Body

Maghan

Meerim

Felt the burn! Your program has helped me so much with my form!

W2/D3 Glute Focused Lower Body

Still have a way to go i can feel my core weaken lol then I feel it in my
Back 😭

W2/D4 Bonus: Abs!

Your workouts make me feel alive !! I can accomplish anything 🏋️‍♀️👍🏼😮‍💨🫶🏼

Alexandra Garcia

It’s the third week we’re really pushing it and I already feel like a noodle

W1/D2 Full Upper Body

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