Name: Playbook - Sarah Herse - W3/D1 - Shoulders, Chest, Triceps & Core
Uploaded: 2024-03-20T21:08:54.495Z
Duration: 45 min
Description: W3/D1 - Shoulders, Chest, Triceps & Core

Awesome workout! Thank you for kicking my butt😃

Shirley

Anke Schneider

Johanie

A. Warmup x 3 sets
A1. Plank foot taps x 30 sec
A2. Downward dog hold x 30 sec
A3. Single leg v-ups x 30 sec
A4. Reverse snow angel x 30 sec
*Rest 30 sec b/w sets
 
B. Circuit 1 x 3 sets
B1. DB chest fly (on floor) x 15 reps
B2. DB floor press x 15 reps
B3. Single DB chest press x 15 reps
B4. Ankle touch crunches x 15 reps
B5. Hip lifts x 15 reps
B6. Flutter kicks x 30 reps (15/side)
 
C. Circuit 2 x 3 sets
D1. DB strict press x 10 reps
D2. DB push press x 10 reps
D3. Single DB overhead press to tricep extension x 10 reps
*Rest 30 sec b/w sets
 
D. Circuit 3 x 3 sets
D1. DB lateral raise x 10 reps
D2. DB front raise x 10 reps
D3. DB upright row x 10 reps
*Rest 1 min b/w sets
 
E. Core circuit: 7 min AMRAP (as many rounds as possible)
E1. Plank DB taps x 20 reps, 10/side (drop to knees if needed)
E2. Shotgun sit-ups x 20 reps
E3. Boat Pose hold x 10 sec
*Rest 20 sec b/w sets
 
F. Fitness test (Try to beat your score from the previous 2 weeks!)
F1. Max push-ups in 1 min
*Try to get a full ROM here (so chest all the way to ground). If you cannot get your chest to the ground, modify with incline push-ups or incline knee push-ups. (knees on the ground, hands on chair/couch, touch chest all the way to couch)
Rest 1 min then:
E2. Max feet anchored sit-ups in 1 min
Rest 1 min then:
E3. Max DB strict press in 1 min using 5-20# DB's (pick a weight where you can get at least 15 reps unbroken, don’t use your legs!)
On all these movements, take breaks as needed & see how many reps you get

Warmup x 3 sets
A1. Plank foot taps x 30 sec
A2. Downward dog hold x 30 sec
A3. Single leg v-ups x 30 sec
A4. Reverse snow angel x 30 sec
*Rest 30 sec b/w sets

- Start in a push-up position. Shoulders directly over your hands
- Lift one foot to tap to the side about 12 inches from your stationary foot then return, alternating feet.

Plank foot taps

- Start on all fours, hands and knees. Spread the palms wide, stack the shoulders over wrists.
-Knees are hip distance apart, curl the toes under.
-Walk the palms just out in front of the shoulders. Be sure the palms are spread flat.
- Raise the knees off the mat while shifting the stomach toward the thighs.
-Lift the hips up high, as the legs straighten. Keep toes pointing forward.
- Hold for a few deep breaths and then come back to starting position.

Downward dog hold

- Start lying on your back with your arms reaching toward the ceiling.
- Exhale and roll up while lifting your left leg up. Pause at the top and reach for your toes before rolling slowly back down to the mat. 
- Then perform on the other side.

Single leg v-ups

- Lay your front side on the floor and stretch out the arms to the front with the palms pointing towards the floor and legs stretched out with your toes on floor.
- Lift your chest, arms, and legs so they hover over the floor and move the arms in an "snow angel" motion until they reach behind you (as far as comfortable) 
- Slowly return to starting position to complete rep
*Legs, chest, and arms should stay off the ground during the entire rep

Reverse snow angel

Warm Up

Circuit 1 x 3 sets
B1. Dumbbell chest fly (on floor) x 15 reps
B2. Dumbbell floor press x 15 reps
B3. Single dumbbell chest press x 15 reps
B4. Ankle touch crunches x 15 reps
B5. Hip lifts x 15 reps
B6. Flutter kicks x 30 reps (15/side)

- Laying on the floor face up with knees bent and feet firmly planted on the ground.
- Take two dumbbells and bring to your chest, press up so they are straight overhead.
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest to complete the rep.

Dumbbell chest fly (floor)

- Lay on the floor holding dumbbells in your hands. Your knees can be bent. Begin with the weights fully extended above you.
- Lower the weights until your upper arm comes in contact with the floor. You can tuck your elbows to emphasize triceps size and strength, or to focus on your chest angle your arms to the side.
- Pause at the bottom, and then bring the weight together at the top by extending through the elbows.

Dumbbell floor press

- Laying face up on floor with knees bent and feet firmly planted on ground.
- Take one dumbbell and hold with both hands and bring to chest
- Press straight up until arms fully extended and then lower back down to chest to complete one rep.

Single dumbbell chest press

- Start by lying on your back
- Bring your legs up and bend at the knee so they make a 90 degree angle
- Using your arms crunch up and touch your ankles
- Lower back down to complete rep.

Ankle touch crunches

- Laying on your back, place your arms by your sides for support
- Lift legs off ground and extend them straight up (heels towards sky)
- Lift your hips until they are off the ground and then lower them back down 
- Try to keep this movement controlled as possible

*Can use your arms/hands for support if needed*

Hip lift

(30 reps - 15/side) 

- Lie flat on the floor, with your legs extended in front of you.
- Place your hands under your hips (or by your sides to increase difficulty), and keep your eyes toward the ceiling as you lift your feet off of the floor.
- Start the movement by then doing repeated, small lifts with each leg - without letting your feet touch the floor.

Flutter kicks

Circuit 1

Circuit 2 x 3 sets
D1. Dumbbell strict press x 10 reps
D2. Dumbbell push press x 10 reps
D3. Single dumbbell overhead press to tricep extension x 10 reps
*Rest 30 seconds between sets

- Bend down with your knees to pick up the dumbbells.
- Stand with your feet shoulder-width apart and raise the dumbbells to shoulder height. 
- Once you have the correct stance, begin pressing the dumbbells above your head until your arms fully extended.
- Then lower back down to shoulders to complete the rep.

Dumbbell strict press

- Hip-width stance 
- Dumbbells rest on shoulders 
- Elbows slightly in front of the body 
- Torso dips straight down
- Hips legs extend, then press 
- Heels down until hips and legs extend 
- Dumbbells move over the middle of the foot 
- Complete at full hip, knee and arm extension

Dumbbell push press

- Standing with feet shoulder-width apart
- Take one dumbbell and hold with both hands (on the ends) and bring to your chest (right below your face) 
- Press straight up overhead until arms are fully extended
- Then bring it down behind your head and bend at the elbows until it reaches your upper back, then press back up to full extension and lower back down to starting position to complete rep.

Single dumbbell overhead press to tricep extension

Circuit 2

Circuit 3 x 3 sets
D1. Dumbbell lateral raise x 10 reps
D2. Dumbbell front raise x 10 reps
D3. Dumbbell upright row x 10 reps
*Rest 1 minute between sets

- Stand tall, abs engaged, with a dumbbell in each hand.
- Keeping your elbows soft, reach your arms out to your sides, until they are at shoulder height.
- Slowly lower the dumbbells down to your sides.

Dumbbell lateral raise

- Stand tall, abs engaged, with a dumbbell in each hand.
- Keeping your elbows soft, reach your arms in front of you, until they are at shoulder height.
- Slowly lower the dumbbells down to your hips.

Dumbbell front raise

- Grasp a dumbbell in each hand with a pronated (palms forward) grip that is slightly less than shoulder width. The dumbbells should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
- Use your side shoulders to lift the dumbbells as you exhale. The dumbbells should be close to the body as you move it up and the elbows should drive the motion. Continue to lift them until they nearly touch your chin. Tip: Your elbows should drive the motion. As you lift the dumbbells, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
- Lower the dumbbells back down slowly to the starting position. Inhale as you perform this portion of the movement.
- Repeat for the recommended amount of repetitions.

Dumbbell upright row

Circuit 3

Core circuit: 7 min AMRAP (as many rounds as possible)
E1. Plank dumbbell taps x 20 reps, 10/side (drop to knees if needed)
E2. Shotgun sit-ups x 20 reps
E3. Boat Pose hold x 10 seconds
Rest 20 seconds between sets

(10/side - 20 reps total)

- Start in a plank position (on your forearms)
- Place a dumbbell right in front of your body centered 
- Holding a plank position tap raise one of your arms and tap the dumbbell out front 
- Repeat with the other arm 
- Continue for recommended set of reps.

*Can complete on hands if need to modify*

Plank dumbbell taps

- Sitting on the floor place your hands behind you (shoulder-width apart) and fingers facing front
- Lean back slightly and bring your legs into a "tuck" position 
- Bending your arms and leaning back straighten your legs out in front (without touching the ground) and then back into the tuck position
- That completes one rep.

Shotgun sit-ups

- Begin in a seated position with your knees bent and your feet flat on the floor. Lift your feet off the floor. Keep your knees bent at first. Bring your shins parallel to the floor. 
- Straighten your legs to a 45-degree angle if you can do so without losing the integrity of your upper body. You want to keep your torso as upright as possible so that it makes a V shape with the legs.
- Roll your shoulders back and straighten your arms roughly parallel to the floor with your palms turned up.
- Stay for recommended amount of time.

Boat pose hold

Core Circuit

Fitness test (see if you can beat your score from the previous 2 weeks!)
F1. Max push-ups in 1 minute
*Try to get a full ROM here (so chest all the way to ground). If you cannot get your chest to the ground, modify with incline push-ups or incline knee push-ups. (knees on the ground, hands on chair/couch, touch chest all the way to couch)
*Rest 1 minute then:
E2. Max feet anchored sit-ups in 1 minute
*Rest 1 minute then:
E3. Max dumbbell strict press in 1 minute using 5-20# dumbbells (pick a weight where you can get at least 15 reps unbroken, don’t use your legs!)
On all these movements, take breaks as needed and see how many reps you can accumulate in the minute.  Take note of your score! We will test it every week.

(Max push ups in 1 minute! - Rest 60 sec before moving to next movement)

- Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.
- Next, lower yourself downward until your chest almost touches the floor as you inhale.
- Now breathe out and press your upper body back up to the starting position while squeezing your chest.
- After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.

Push-ups

(Max sit ups in 1 minute! - Rest 60 sec before moving to next movement)

- Sit on the floor and place your feet under two dumbbells
- Lay down and have your legs bent 
- Using your arms for momentum sit up and touch the floor by your feet
- Lower yourself back down to complete the rep.

Anchored sit ups

(Max dumbbell strict press in 1 minute)

- Bend down with your knees to pick up the dumbbells.
- Stand with your feet shoulder-width apart and raise the dumbbells to shoulder height. 
- Once you have the correct stance, begin pressing the dumbbells above your head until your arms fully extended.
- Then lower back down to shoulders to complete the rep.

Fitness Test

W3/D1 - Shoulders, Chest, Triceps & Core

This left my arms shaking. Thanks so much!

Firen Towanda

Shoulder burn. Hope this gets me back in a routine

Jennifer

W1/D1 - Shoulders, Chest, Triceps, & Core

Great at home leg workout!!! Really felt the burn!!🔥

Tiffany

Jenna

W1/D2 - Lower Body

That was a great workout!💪🏻Thank you 😊

Erin

W1/D3 - Cardio + Full Body

Sarah smile at the beginning of the Bicep Curl. (Laughs) yes. I felt the burn.

Terry

Your workouts are amazing! I am 40 yrs old have worked out all my life. Been in good shape into now. Couldn’t lose fat until I started your program! I am seeing my muscles again! Thank you

Jessi

W1/D4 - Back, Biceps, Glutes, & Hamstrings

Sarah’s workouts are perfect. I’m never using any other program. 💯💯💯

W1/D5 - Shoulders, Abs, & Cardio

Krystal

Cori

W2/D1 - Shoulders, Chest, Triceps & Core

Jessica

W2/D2 - Lower Body

This is a response for Nicole’s comment. Hey! I use my laptop computer and put it on an emom timer that I have found for free online. Not sure if you have a laptop if not you could use your phone. Hope this might come in handy when you come across another emom workout. 😉

W3/D1 - Shoulders, Chest, Triceps & Core

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