Name: Playbook - M J - W4/D2 Upper body & core
Uploaded: 2024-03-01T16:27:24.703Z
Duration: 45 min
Description: W4/D2 Upper body & core

Push ups

Keep a tight core as you pull your elbows down and squeeze. Choose a challenging weight

Lat pull down

Superset #1

Bicep curls

You can use a cable machine if you have that!

Resistance band push down

Superset #2

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (double)

Lateral raise

Tricep kickbacks

Superset #3

Bicycle hold

Butterfly sit up

Crunch up towards your toes holding for a second at the top

Toe touches

Single leg jackknife

Core circuit

W4/D2 Upper body & core

Simple but efficient workout ! Will be doing more

Madeline

Awesome! First lower body workout in 4 months. Definitely going to be sore tomorrow.
Can’t wait for the next workout. Feels great to be back at it!

Dana

Emily Constan

W1/D1 Lower body

Leigh

It was hard but felt good to move the body.

Sarah

W1/D2 Upper body & core

Leaving the gym sweaty but feeling so good!

Kelly

I gave a Sh’Bam class for cardio and then the ab workout and I loved it!

Tharisia

W1/D3 Cardio & core

W1/D4 Active rest day!

Perla

Katie

W1/D5 Lower body

Taryn

W1/D6 Full body

My legs are wobbling but it feels amazing!

Hannah

Megan

W2/D1 Lower body

McLelland-Rae

W2/D2 Upper body + core

W2/D3 Cardio & core

W2/D4 Active rest day!

W2/D5 Lower body

So much progression in only 2 weeks! I’ve almost reached my goal💪🏾🔥

W2/D6 Full body

W3/D1 Lower body

Holy smokes! 🔥🔥🔥 I’m not gonna be able to wash my hair tonight 🙈

Tiffany

Samantha

W3/D2 Upper body & core

W3/D3 Cardio & core

W3/D4 Active rest day!

W3/D5 Lower body

W3/D6 Full body

W4/D1 Lower body

W4/D3 Cardio & core

W4/D4 Active rest day!

Shanel

W4/D5 Lower body

W4/D6 Full body

W4/D2 Upper body & core

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