Name: Playbook - Michelle Khare - W4/D1 Bodyweight - Upper
Uploaded: 2023-12-12T12:07:39.646Z
Duration: 30 min
Description: W4/D1 Bodyweight - Upper

I had a rough week last week and wasn't able to workout during those days. I'm happy to be back. My arms are certainly jelly 😅

MARIANA

It’s crazy how the side planks just got so much easier each week! I am solid!! I feel amazing 🤩 💪🏻

Jordyn

David

Phew!! That was a good arm day. Going from hollow rock rocks to hollw rock holds for 3 rounds was rough, but needed!! Good one. :)

Isabella

Not a heart-pumped but good arm-burner!

Time- 26:12
Max HR- 128 bpm
Avg HR- 104 bpm

Adrienne

Perfect workout, all possible to complete even without breaks if you alter between the different sets and yet challenging enough!

Nele

FOR ANY EXERCISE THAT REQUIRES A BOX: Use a sturdy chair or a staircase to do the exercise.

Warm-Up
- Standing Saw
- Planks 
- Side Stars

Workout:
- Pike Push-Ups 

Superset A:
- Hollow Rocks 
- Hollow Rock Hold

Superset B:
- Bodyweight Lateral Raises
- Side-Lying Tricep Extensions

Superset C:
- Bodyweight Lateral Side Pulses
- Side Plank

- Stand in a wide stance with your arms held straight out to your sides
- Hinge at the waist and pivot taking one hand to the opposite foot
- Return to the starting position and repeat both directions

Standing Saw

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

Low Plank

- Get into a high side plank position 
- Elevate your upper arm 
- Lift your upper leg in to the air and hold
- Hold star position

Side Stars

Warm Up

- Start in pike position 
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Press yourself back up to the starting position

Pike Push-Ups

- Get into the hollow position
- Rock back and forth keeping your core tight and activated

Hollow Rocks

- Hold your arms and legs extended above the floor
- Keep your core engaged and your lower back on the floor

Hollow Rock Hold

Superset A

- Stand with your arms at your sides
- Raise your arms and hands laterally to at least head height
- Lower your arms back to the starting position for one rep

Bodyweight Lateral Raises

- Lay on your side with your arms crossed over your chest and your upper arms palm on the ground at your shoulder
- Press the palm against the ground lifting your torso up into the air and activating the tricep
- Lower back to the ground and release the tension

Side-Lying Tricep Extensions

Superset B

- Raise your arms up laterally
- When your arms are at roughly head height pulse your arms up and down in a short range of motion

Bodyweight Lateral Side Pulses

MODIFICATION: Go to knees if you need
- 30 SEC EACH SIDE
- Lay on your side
- Put your elbow and forearm on the ground
- Raise your hips up into the side plank position
- Hold for time

W4/D1 Bodyweight - Upper

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