Name: Playbook - Mildred Sam Otuh - W2 D2 Upper Body
Uploaded: 2022-05-02T22:58:11.262Z
Duration: 45 min
Description: W2 D2 Upper Body

Lindsay

Diamond push-ups are a work in progress. Great early morning workout:)!

Maddie Sublette

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Can be regressed to push-up on knees

Push-up

*Reps per arm*
-Grab a pair of dumbbells
-Lie on a bench with back down and hold the dumbbells up above your chest
- Press one dumbbell down to your chest; pause and slowly retract back to starting hold.
-Alternate arms and repeat the same movement on the opposite arm
-Continue got desired reps

DB Alternating Chest press

Superset 1

- Half kneeling with kettlebell in the opposite hand of the flexed knee
- position the kettlebell in a bottoms up position and keep the elbow in line with the shoulders.
_Press the kettlebell overhead until the shoulder reaches full extension
- Return to starting position with a nice slow and controlled motion and repeat for desired reps
-Complete the same movements with the opposite arm

Half kneeling KB bottoms up

*Reps per side*
-Grab a pair of dumbbells and get in plank position with weights in front of your arm
-Brace your core
-Keeping your left arm straight, raise the dumbbell in front of you to shoulder height
-Return to plank position and repeat with your right arm.
-Complete for desire reps

Can be regressed to a knee plank with shoulder raise

Plank DB shoulder raise

Superset 2

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

Diamond push ups

Superset 3

Complete the following circuit back to back with no rest in between.

Rest 30-40 secs between rounds

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

Plank (elbows)

*Reps per side*

- Begin lying on your back with legs elevated about 6 or so inches from the ground.
-Pull one knee toward your chest 
- Rotating your upper torso bringing the opposite elbow to your knee 
- Repeating back and forth for time or reps

6 inch hold to Bicycle crunch

Core Circuit

W2 D2 Upper Body

Rose

Amazing workout I love it. My leg is burning a lot but I survived 😂💪🏾

Mumu

W1 D1 Lower Body

Omg I don’t feel my arms lol but is really good workout 🥵

Becca

Viviana

W1 D2 Upper Body + Core

Kicked my butt for a 2nd time on this program 😅😂

Tooo hard for a first week for me but I’ll do it better next time

W1 D3 Lower Body

Naomi Segal

Really good workout o love it 💪🏾🔥

W1 D4 Upper Body + Core

Great full body! Those high reps sure creep up on you! Love the full body work!

The devil one…kills 😂 great workout!!!:)

W1 D5 Full Body

W1/D1 Intro to Strong and Lean

I was sooo not into it but I managed to do it and I feel so good!

Hi! I have a quick question. Is there a way in here to keep track of the weights used for each exercise? Just curious. 
Amazing workouts, thank you!

W2 D2 Upper Body

Community

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