Name: Playbook - Mike Over - Week Three Day One Upper Body
Uploaded: 2021-01-18T11:49:55.450Z
Duration: 45 min
Description: Week Three Day One Upper Body

The finisher on this one, it’s tough and I struggled with the last couple each round just like in week one, but I did it and with heavier weights than week one!!

Marlana

Go through this first segment for 40 seconds work, 20 rest at the END of the circuit. 

You will rest 2:00 then start part two which will be rep based with a 60 second rest after completing each exercise in the tri-set. 

Same goes for part three!👍

The finisher is a 5 rep, 5 second hold at the top, 4-4....all the way to 1, resting 60-90 seconds and going 2 more times! 

Go crush it!💪🏾🔥

1/2 Kneeling Curl To Press

Bear Row

Alternating SA DB Snatch

1.5 Rep DB Single Arm Javelin Press

DB Hollow Hold Fly

Part One(timer)

Go through the tri-set 3 rounds resting 1:00 after each. Perform the desired number of reps for each exercise.

DB Clean and Press

DB Single Arm Jack Press in Split Stance

Slow tempo, alternate arms and add 2 second hold at top

DB Gorilla Row

Part Two(reps based)

Glute Bridge Single Arm Press

Make sure DB is out in front of body, 10 per side

DB long lever row

DB speed push Press

Part Three(reps based)

3x(5,5 second hold on 5th...4 reps, 4 second hold at top...all the way to 1)

Repeat 3 times with 60-90 rest

Lateral Raise Finisher

Week Three Day One Upper Body

Alysia

Melissa

Samantha North

Week One Day Three Full Body

Week One Day Four Core Workout

Week One Day Five Plyo / Speed Day

I enjoyed this workout.  The bands added a nice variation.

Week Two Day One Upper Body

Week Two Day Two Lower Body

I bumped the weight up today and felt it was a good challenge. Enjoyed this workout.

Week Two Day Three Full Body

I love core day!  Six rounds is pretty grueling but I got it done and I feel great!

Week Two Day Four Core Workout

Week Two Day Five Plyo / Speed Day

This low body workout is very good. My legs feel a bit like rubber and I definitely got my sweat on.

Week Three Day Two Lower Body

I’m getting better with my Hindu pushups. I felt much stronger doing this workout this week than I did in the first week.

Week Three Day Three Full Body

Week Three Day Four Core Workout

Week Three Day Five Plyo / Speed Day

Week Four Day One Upper Body

Week Four Day Two Lower Body

Rachel

Week Four Day Three Full Body

Last core day of the 28 days. I was absolutely stronger do this today than in week 1.  It’s amazing how much can improve in this short of time.

Week Three Day One Upper Body

Community

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