Name: Playbook - Sarah Herse - W3/D4 - Upper Body-Focused
Uploaded: 2024-03-20T21:08:54.785Z
Duration: 30 min
Description: W3/D4 - Upper Body-Focused

Jennifer

A. Warm-up x 3 sets
A1. Dumbbell jumping jack x 10 reps
A2. Dumbbell halos x 30 seconds each side
A3. Mountain climbers x 20 reps
A4. Hollow body hold x 10 seconds
Rest 30 seconds between sets
 
B. 3 Sets:
B1. Plank dumbbell rows x 10 reps (5/side)
B2. Single arm alternating dumbbell bicep curls x 10 reps (5/side)
B3. Dumbbell hang clean x 5 reps (both dumbbells together)
B4. Dumbbell push press x 5 reps
B5. Dumbbell overhead static hold x 10 seconds
*Rest 10 seconds between sets
 
C. 3 Sets:
C1. Dive bomber push-ups x 5 reps (drop to knees if needed)
C2. Dumbbell chest fly in glute bridge x 10 reps
C3. Dumbbell skull crushers + tuck in x 10 reps
C4. Single leg v-up x 10 reps (5/side)
C5. Russian twist (dumbbell optional) x 20 reps (10/side)
 
D. 4 Sets:
D1. Half kneeling single arm dumbbell row with mini band x 8 reps (right)
D2. Single arm bent over row x 8 reps (standing, without band) (right)
D1. Half kneeling single arm dumbbell row with mini band x 8 reps (left)
D2. Single arm bent over row x 8 reps (standing, without band) (left)
*Rest 10 seconds between sets
*Use same weight and perform kneeling with band first, then stand & remove band for the next 8 reps
**If you don’t have a band, just use a heavier weight for first set, then drop to a lighter weight
 
E.  Abs finisher – quick dumbbell ab burner

A.      Warm-up x 3 sets
A1. Dumbbell jumping jack x 10 reps
A2. Dumbbell halos x 30 seconds each side
A3. Mountain climbers x 20 reps
A4. Hollow body hold x 10 seconds
Rest 30 seconds between sets

- Hold one dumbbell overhead. 
- Stand straight with your feet hip-width apart. 
- Slightly bend your knees and jump in the air. 
- As you jump, spread your feet about slightly wider than shoulder-width apart.

Dumbbell Jumping Jacks

Moving both arms, bring the weight plate down past your right shoulder, down just past your hips and then back up over your left shoulder. In this way, the weight plate should complete a circular movement and pass around your head like a halo

Plate or dumbbell halo

- Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position.
- Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed. Repeat in an alternating fashion for 20-30 seconds.

Mountain climbers

- Start lying on back with with your arms extended overhead on floor and legs straight
- At the same time, and with control, lift arms, head, shoulder blades, and legs off the floor.
- Hold in the position for set amount of time and focus on pulling the belly button towards the floor.

(bend knees to modify)

Hollow hold

Warmup (Upper Body 2)

B. 3 Sets:
B1. Plank dumbbell rows x 10 reps (5/side)
B2. Single arm alternating dumbbell bicep curls x 10 reps (5/side)
B3. Dumbbell hang clean x 5 reps (both dumbbells together)
B4. Dumbbell push press x 5 reps
B5. Dumbbell overhead static hold x 10 seconds
*Rest 10 seconds between sets

(5/side - 10 reps total)

- With one dumbbells in each hand get into a plank position with hands on the dumbbells
- Keep your plank still and row one arm up on an exhale, keeping your elbow close to your rib cage
- Repeat on the other side to complete rep.

Plank dumbbell row

(5/side - 10 reps total)

- Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
- Now, keeping the upper arms stationary, exhale and curl one dumbbell contracting your bicep and the other still by your side. Continue to raise the weights until your biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
- Then, inhale and slowly begin to lower the dumbbell back to the starting position. Then repeat on the other arm.
- Repeat for the recommended amount of repetitions.

Single arm alternating dumbbell bicep curls

- Hip-width stance
- hands about one thumbs distance from hips
- Hook grip on dumbbells
- Lumbar curve maintained
- Deadlift the deadlifts to the hang position
- Extend hips and legs rapidly
- Heels down until hips and legs extend
- Shoulders shrug, followed by a pull under with the arms
- Dumbbells are received in a partial front 
- Complete at full hip and knee extension with the bar in the front rack position

Dumbbell hang power clean

- 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

- With a dumbbell in each hand
- Feet hip width apart
- Bring dumbbells to shoulders then press overhead 
- Keep your arms as close to your ears as possible and engage your core
- Hold in this position for recommended amount of time.

Dumbbell overhead static hold

Circuit 1

C. 3 Sets:
C1. Dive bomber push-ups x 5 reps (drop to knees if needed)
C2. Dumbbell chest fly in glute bridge x 10 reps
C3. Dumbbell skull crushers + tuck in x 10 reps
C4. Single leg v-up x 10 reps (5/side)
C5. Russian twist (dumbbell optional) x 20 reps (10/side)

*Drop to knees if needed*

- 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

- Lie on your back with your knees bent and your arms out to the sides, holding a dumbbell in each hand.
- Lift your hips off the ground as high as you can (body should be in a line) and squeeze your glutes and then bring the dumbbells up above your chest with your palms facing each other.
- Lower your arms laterally until you feel a stretch in your chest (while holding the glute bridge) 
- Bring your arms back together where they are above you to complete one rep

Dumbbell Chest Fly in Glute Bridge

- Align Your Wrists and Shoulders. Start by lying down, back first,
- Lower the dumbbell. Now, begin to lower it towards the forehead and stretch Your Triceps.
- Stay Tight and Lift.
- Tuck your legs in simultaneously with the skull crushers

Skull crusher + tuck in

(5/side - 10 reps total)
- 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

(10 reps/side - 20 reps total)
*Dumbbell optional
- Sit on the floor with your knees bent, feet and upper body off of the floor.
- Hold a dumbbell in your hands above your bellybutton, and twist your body, reaching your hands toward the floor.
- Move as fast or as slow as you feel comfortable with, always under control.

Dumbbell Russian twist

Circuit 2

D. 4 Sets:
D1. Half kneeling single arm dumbbell row with mini band x 8 reps (right)
D2. Single arm bent over row x 8 reps (standing, without band) (right)
D1. Half kneeling single arm dumbbell row with mini band x 8 reps (left)
D2. Single arm bent over row x 8 reps (standing, without band) (left)
*Rest 10 seconds between sets
*Use same weight and perform kneeling with band first, then stand & remove band for the next 8 reps
**If you don’t have a band, just use a heavier weight for first set, then drop to a lighter weight

(right side)
- In a lunge position with one leg on the ground and the other at a 90 degree angle
- Place a mini band around your foot and the other side around the middle of a dumbbell
- Using the arm that is the opposite of the forward leg to hold the dumbbell and the other arm as a support on that leg
- Squeeze your shoulder blades together and pull the elbow back. You should feel tension in the band, pull until your hand is close to your waist. 
- Slowly return to starting position, don't let the band pull you forward.
- Repeat on other side with other leg forward.

Half kneeling single arm dumbbell row with mini band

stay on same side (right side)
- Take one step back into a lunge position. Keep a soft bend in your front leg with the knee in line with your ankle and back leg straight. Lean slightly forward, and rest your free hand on your front thigh. 
- Lower the dumbbell toward the floor until you have a full extension at the elbow. Maintain proper posture through your shoulders, hips, and lower back. Avoid rounding or arching the lumbar spine.
- Begin the upward motion of the dumbbell by first sliding your shoulder blade toward your spine and then lifting the weight up toward your torso by driving your elbow to the ceiling. Keep your elbow close to your body as it passes the ribs.
- Squeeze your shoulder blade in toward the center of back and then lower it back down to complete rep.
- Repeat on other side with other leg forward

Single arm dumbbell bent over row (no bench)

(left side)
- In a lunge position with one leg on the ground and the other at a 90 degree angle
- Place a mini band around your foot and the other side around the middle of a dumbbell
- Using the arm that is the opposite of the forward leg to hold the dumbbell and the other arm as a support on that leg
- Squeeze your shoulder blades together and pull the elbow back. You should feel tension in the band, pull until your hand is close to your waist. 
- Slowly return to starting position, don't let the band pull you forward.
- Repeat on other side with other leg forward.

(left side)
- Take one step back into a lunge position. Keep a soft bend in your front leg with the knee in line with your ankle and back leg straight. Lean slightly forward, and rest your free hand on your front thigh. 
- Lower the dumbbell toward the floor until you have a full extension at the elbow. Maintain proper posture through your shoulders, hips, and lower back. Avoid rounding or arching the lumbar spine.
- Begin the upward motion of the dumbbell by first sliding your shoulder blade toward your spine and then lifting the weight up toward your torso by driving your elbow to the ceiling. Keep your elbow close to your body as it passes the ribs.
- Squeeze your shoulder blade in toward the center of back and then lower it back down to complete rep.
- Repeat on other side with other leg forward

Circuit 3

E.  Abs finisher – quick dumbbell ab burner
4 rounds
DB overhead sit-up x 10 reps
Ceiling crunches x 10 reps
hip lifts x 10 reps
DB Russian twist x 10 reps

- Lay on back knees bent feet planted with dumbbells overhead. 
- Raise to sit up while holding dumbbells overhead
- Slowly return to laying position while keeping dumbbell overhead (in front of face) in locked out position.

Dumbbell overhead sit-up

- Start by laying on your back with feet firmly planted on ground, legs should be bent at 90 degree angle.
- Arms straight up extended towards ceiling
- Keeping arms straight, crunch up and forward as far as you can
- Lower back down to starting position to complete rep.

Ceiling 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

- Sit on the floor with your knees bent, feet and upper body off of the floor.
- Hold a dumbbell in your hands above your bellybutton, and twist your body, reaching your hands toward the floor.
- Move as fast or as slow as you feel comfortable with, always under control.

Optional: Quick dumbbell ab burner

W3/D4 - Upper Body-Focused

This is my 3rd time doing this program!  One of my faves!

I loved it!! Trying to push myself more w heavier weight & definitely felt the 🔥. Thanks for the recommendation Sarah♥️

Brandy

Angie

W1/D1 - Lower Body-Focused

Gisele Rigo

Crystal

W1/D2 - Upper Body-Focused

W1/D3 - Lower Body-focused

Jessica Uranga

Jessi

W1/D4 - Upper body-focused

Love that workout 🏋️‍♀️ 💪🏻

I love this program!  Second time doing it!🤩💪🏻

Huffin & puffin…. Awesome cardio session w resistance thrown into the mix!👊🏻🙌🏻💪🏻

W1/D5 - Full Body Fire

Loved it!  Legs are shaky!💪🏻💪🏻

Heart was definitely pumping! Great circuits👊🏻

W2/D1 - Lower Body-Focused

Tammy

Jules

W2/D2 - Upper Body-Focused

Sheena Zemke

W2/D3 - Lower Body Focused

So good. I won’t be able to lift my arms later but I’M BACK!!!

Krystal

W2/D4 - Upper Body Focused

Heart pumping and blood flowing….great full body fire 🔥

That was fun!  Thank you!  I need purchase heavier weights already! 💪🏻💪🏻

W3/D4 - Upper Body-Focused

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