Name: Playbook - Natalie Bally - Day 23 Upper body - Home
Uploaded: 2021-07-15T10:48:46.004Z
Duration: 45 min
Description: Day 23 Upper body - Home

Sarah

Skull Crusher 4 x 10 
Single arm dumbbell row 4 x 12
Isometric Bicep Curls 3 x 10 
Narrow grip chest press 3 x 12
Incline Pushup  4 x 10 
Row Complex  4 x 12

-Lay on your back on a bench with dumbbells in each and extended above your chest
-Hinge at the elbows lowering the dumbbells to the side of your head 
-Extend your arms back to the starting position using your triceps 
-Repeat

Skull crushers

- Stabilize yourself on a bench with your hand and knee
-Hold a dumbbell in your free arm hanging straight down
-Row the dumbbell up to your side activating your lat
-Lower and repeat

Single arm dumbbell row

Stand with a dumbbell in each hand
-Hold one arm in the 90 degree position as you perform full range of motion  hammer curls with the other hand
-Repeat 

*Work both sides

Iso Curl

-Lay down on a bench with a dumbbell in each hand at full arm extension
-Lower the dumbbells together to your chest
-Press the dumbbells away from you back to full extension
-Repeat

Narrow grip press

-Get into push-up position with your hands on the edge of a bench
-Lower down to the bottom position
-Press yourself back up to the starting position
-Repeat

Incline push-up

-Stand holding a dumbbell in each hand
-Perform an upright row 
-Hinge at the waist and perform a bent over row
-Stand up and repeat complex

Row complex

Day 23 Upper body - Home

Alice

It was great!  Do you think you will come out with new workouts in the future?  Thanks!!

Julie

Lismari

Day 1 Full body - Home

Lilly

my hamstring isn’t fully recovered from an injury so the hamstring curls were painful when I attempted them. I have to come up with an alternative myself. otherwise this was a challenging workout that i felt strong after completing

The workout was a little bit too short for me. It took me 40 minutes!

Audrey

Day 2  Lower body - Home

you should add a section where you can write what weight you use for each exercise!

Callie

Bisa

Day 3  Upper body - Home

Allie

Day 4  Full body - Home

really got me sweating!! challenging but fun!

It was just the perfect amount of challenging and got my heart rate up straight from the beginning - queen of HIIT!

Day 5  HIIT - Home

really fun workout! great way to start my morning :)

Awesome workout, there’s a glitch in the “curtesy lunges”’s video

Shada

great workout! i think there’s a glitch in the curtsy lunge/knee drive video and the text said 21 reps on one of the sets

Erin

Day 6 Full body - Home

That was great! The jump squat reps need to be fixed but loved the circuit!

Alex

overall good workout! the app had a broken video & some typo errors through this workout

The video for the single leg hip trust doesn’t work! Also, for the in and out jump the rep are not correct!

Day 23 Upper body - Home

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