Name: Playbook - Lean Beef Patty - W2/D3 Push day
Uploaded: 2023-04-07T22:22:29.350Z
Duration: 30 min
Description: W2/D3 Push day

Couldn't do it all today so I'm kind of disappointed in myself, and I once again had to
 modifiy a bit, I hope you can make workouts for beginners and ones who don't have the strength to do a push up or anything, good day :)

Tima

I was able to do way more than last week! I’m so proud of myself:)

Jake

Did the push ups on angle the std in 45 and the military at -aprox 65. I DID THE PIKE ONE WUJUUU the ricep I use the bench I couldn’t do this one again and also the other complicated push ups. BUT DID MORE EXERCISES THAN LAST PUSH DAY!!! I’m happy

Daniel

juan lopez

Jacob

Octavian Vieru

Warm up 5-10 minutes (this could be a walk or a light jog and the warm up circuit) 

Workout:
- Standard push ups 4 x 15
- Pike push ups 4 x 15
- Bodyweight tricep extensions 4 x 8-15
- Dive bomber push ups 3 x 10
- Military push ups 4 x 10

Finish it up with a cool down and some stretches!

- Shoulder rolls 60 sec (30 sec each direction)
- Standing arm circles 60 sec (30 sec each direction)
- Prone arm raises 60 sec
- Standing side to side twists 60 sec

- Standing with feet under your hips
- Maintaining your arms at your sides 
- Roll your shoulders front to back and back to front

Shoulder rolls

- Standing with your arm out to a T
- Circle your arms from front to back then from back to front

Standing arm circles

- Lying face down with arms extended overhead 
- Lift and lower your arms moving them back each time
- Once they are at your sides reverse your arm lifts moving them forward to starting position

Prone arm raises

- Standing with your arms out to a T
- Twist your body from side to side

Standing side to side twists

Upper body warm up circuit

- 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

Standard push ups

- 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

- Begin in a push up position with arms extended further
- Bend elbows so that your forearms touch the ground
- Press into your hands to rise back up

Bodyweight tricep extensions

- From a pike position 
- Bend your elbows so they hug the sides of your ribs and lower your chest
- Push through your hands, chest open, thighs off the ground up to high plank
- Press your hips back into pike
- Repeating sequence for time or reps

Dive bomber push ups

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Military push ups

W2/D3 Push day

First time working out in a long time! My legs were shaking as I headed down the stairs afterward, hahaha. Very fun and challenging!

Oh man! I am a beginner and I am extremely tired but I sweated my a$$ off! 🥵🥵🥵I’ve tried different workout routines but this one definitely made my heart pumping! I loved it! 💟🫶🏻

Mina Sandate

Day one! I've always seen your stuff and decided to try it out. 1st day and ass is kicked already.

Brad

W1/D1 Legs

Money

Challenging but also good kinda rest day!

Brielle

W1/D2 Active rest day

Edmundo

W1/D3 Push day

my legs didn’t work before im not sure how im still making it

Ethan

maybe add weight recommendations for those who have dumbells and barbells at home! i dont want to overwork my muscles and make them smaller so maybe some help in weights and adjusted reps

lauren

W1/D4 Legs

Wasn’t ready for the pistols and the toe to bars, but hoping one day!!

Chris

I took a few days off bc I fell into a pretty bad mental state; however, I. am. back. I am back. The last one was difficult. I had to improvise. I am not comfortable working out in my house, but I am looking forward to a gym membership Feb 3rd. Thanks Patty. You’re so strong >< Hopefully I can be too

Renee

Hard and had to modify a bit but hopefully it had the same effects as it would normally, thanks again Patty :)

W1/D5 Extras & Accessories

The optional core workout was tough, but I feel great!

My core is dead ugh but i feel my muscles growing

Sydney

Feeling a bit stronger. I liked how the stretches made me feel! This was a reassuring workout for me. Thanks Patty

W1/D6 Active rest day

So difficult I didn't have a bar so I used weights instead to act like my body I only got 2/3 of the way and can't move lol. Love this work out routine

W1/D7 Pull day

Had to reduce the sets to 2 after the 3 exercise but managed to finish!

Ryan

Christina

W2/D1 Legs

Didn't know if the second elbows to knees was purposely there to do again or accidental so I skipped it lol

This exercise are REALLY ACTIVE REST DAY 🔥🥵

W2/D2 Active rest day

Same as last time, did les reps at some of the exercises. But feell great.

Sable

W2/D4 Legs

The toe to bar exercise is the hardest one for me to complete. I need to work on my core or something.😅

Isaiah

W2/D5 Extras & Accessories

W2/D6 Active rest day

Finished through the workout! Gotta work on my form for the earlier sections, but overall, I feel like I killed it.😤

I have to use resistance bands for now to get up but at least I have a goal to work towards!

Heather

I coudlnt do they pull couse a i don't have the bar so I just do the four final excersises

W2/D7 Pull day

Jordan

Great workout, as always. Sticking to this routine is a COMMITMENT!

Today has been easier than before, and last week I did skip a days workout but did it the next day along with that days exercise. Feeling really proud of myself, and the fact that I'm on my third week. My mum said it does look like I'm shredding off fat too so yay :)

W3/D1 Legs

It was a very good rest day, gotta wait for tomorrow workout 😤😤

Luis Ramirez

Hard, it was My first time doing planks but at the same time it was okey

W3/D2 Active rest day

W3/D3 Push day

W3/D4 Legs

My arms hurts !! But it was a good workout

W3/D5 Extras & Accessories

Did yesterdays missed exercise and just a little bit of today's exercise, didn't do alot of it though since I'm not feeling well today.

W3/D6 Active rest day

Hi, it was more ir lees dificult. Now I have a pull up bar but I can't do a pull up yet xD

W3/D7 Pull day

Jehu

Skipped yesterdays exercise so I'm doing both today, just finished this one so one more to go yay :)

W4/D1 Legs

W4/D2 Active rest day

Awesome workout program Patty! 🥵🥵🙏

W4/D3 Push day

W4/D4 Legs

W4/D5 Extras & Accessories

Did todays ahd yssterdays exrrcise, didn't complete everything on todays exercises  because then I might be pushing it since I'm sick, but thank you for this opportunity Patty, it was hard but fun :)

W2/D3 Push day

Community

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