Name: Playbook - Sarah Herse - W4/D4 - Upper Body-Focused
Uploaded: 2024-03-20T21:08:54.865Z
Duration: 30 min
Description: W4/D4 - Upper Body-Focused

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. 4 Sets:
B1. Dumbbell floor press with iso hold x 10 reps (5/arm)
B2. Dumbbell floor press x 10 reps
B3. Plank kick through with hand tap x 10 reps (5/side) *
B4. Plank with alternating toe tap x 10 reps (5/side)
*Rest 20 seconds between sets
*omit the hand tap if needed
 
C. 4 Sets:
C1. Dual dumbbell row x 12 reps
C2. Dumbbell reverse fly x 12 reps
*Rest 10 seconds between sets
*Go heavy on the rows then use a lighter set for the fly’s
 
D. 4 Sets: 
D1. Skier swings x 10 reps
D2. In & out hammer curls x  8 reps of complex (16 curls total)
D3. Dumbbell overhead tricep extension x 10 reps
*Rest 10 seconds between sets
 
E. Ab circuit – core destroyer with one dumbbell

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. 4 Sets:
B1. Dumbbell floor press with iso hold x 10 reps (5/arm)
B2. Dumbbell floor press x 10 reps
B3. Plank kick through with hand tap x 10 reps (5/side) *
B4. Plank with alternating toe tap x 10 reps (5/side)
*Rest 20 seconds between sets
*omit the hand tap if needed

5 reps/arm
- Laying on your back and knees bent with feet firmly planted on floor
- Take two dumbbells in each hand and bring them to your chest
- While holding one dumbbell straight over head take the other and lower to chest and then push back up 
- Complete the same movement with the other side in an alternating motion while one stays locked out in a iso-hold position.

Dumbbell alternating floor press with iso-hold

- 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

(5/side - 10 reps total) *omit the hand tap if needed

- Start in a plank position with your body in a straight line, your hands under your shoulders, and your feet shoulder-width apart.
- Lift your right hand and your left foot off the floor, rotate your hips to the right and kick your left leg to the right and tap your foot with the hand off the ground.
- Rotate your hips to the left, return to plank position and then repeat on the opposite side.
- Keep alternating sides until the set is complete.

Plank kick throughs with hand tap

(5 reps/side - 10 reps total)

- Start in plank position on your hands
- Push through your hands into a pike position and reach back with one hand and tap the opposite toe 
- Return to plank position and repeat with other hand
- That completes one rep

Plank to alternating toe tap

Circuit 1

C. 4 Sets:
C1. Dual dumbbell row x 12 reps
C2. Dumbbell reverse fly x 12 reps
*Rest 10 seconds between sets
*Go heavy on the rows then use a lighter set for the fly’s

- Holding a dumbbell in each hand using a neutral (hammer) grip, stand with your feet shoulder-width apart.
- Keeping a natural curvature of your spine, flex your hips and knees until your torso is horizontal or close to horizontal.
- Allow the dumbbells to hang down by your sides, with your shoulders stretching downward.
- Keeping your elbows close to your body, exhale as you pull the dumbbells up to the sides of your waist and squeeze your back muscles.
- Inhale as you lower the dumbbells to the starting position, with your shoulders stretching downward.

Dual dumbbell rows

- Grab a pair of dumbbells and bend forward at your hips until your torso is nearly parallel to the floor. - Set your feet shoulder-width apart. Let the dumbbells hang straight down from your shoulders, your palms facing each other, with your arms slightly bent.
- Keeping your back flat and your torso still, raise your arms straight out to your sides until they’re in line with your body. Don't change the bend in your elbows. 
- Pause, then slowly return to the starting position to complete the rep.

Dumbbell reverse fly

Circuit 2

D. 4 Sets: 
D1. Skier swings x 10 reps
D2. In & out hammer curls x  8 reps of complex (16 curls total)
D3. Dumbbell overhead tricep extension x 10 reps
*Rest 10 seconds between sets

- Hold a pair of dumbbells at arm’s length next to your thighs. Start in a strong athletic base, feet hip-to-shoulder-width apart with a slight bend in your knees
- Swing the dumbbells behind you while pushing your hips and hamstrings back as far as you can. Do this until your trunk is parallel with the floor while keeping your knees soft and a slight natural arch in your back. (You should feel a stretch in the backs of your thighs.) 
- Explosively thrust your hips forward and come to a full stand, squeezing your glutes at the top of the movement. At the same time, swing your arms forward until they’re in front of your chest. 
- That completes one rep

Dumbbell Skier Swings

(8 reps of complex - 16 total curls)

- Holding a dumbbell in each hand and feet shoulder width apart
- Keeping your elbows tucked, your upper arms locked in place, and your palms facing inward, curl the dumbbells at a 45 degree angle (right outside your hips) 
- Return them by your sides and then do the same thing but straight up and not at an angle
- That completes one rep.

In and out hammer curls

- With a dumbbell held by both hands stand with your feet shoulder width apart.
- Slowly use both hands to grab the dumbbell and lift it over your head until both arms are fully extended.
- The head of the dumbbell should be resting in the palms of your hands with your thumbs around it. The palm of the hands should be facing up towards the ceiling. This will be your starting position.
- Keeping your upper arms close to your head with elbows in and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps. The upper arms should remain stationary and only the forearms should move.
- Return to the starting position by using the triceps to raise the dumbbell to complete one rep.

Dumbbell overhead tricep extensions

Circuit 3

3 rounds
Flutter kicks x 40 reps (20/side)
Single arm dumbbell overhead pass sit-ups x 20 reps
Single leg v-ups x 12 reps
Lying leg raises x 10 reps
Rest 1 minute between rounds

- 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

- Laying on the ground with one dumbbell
- Hold in one hand directly above your face
- Perform a sit up (keeping the dumbbell overhead) and once you get to the top of the sit up switch the dumbbell to the other hand
- Slowly lower back down and repeat the same process on the other arm.

Single arm dumbbell overhead pass sit-up

- 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 with your legs straight up, and glue your lower back to the floor.
- Keeping your arms straight by your sides, or under your hips, slowly lower your legs to the floor until your lower back begins to arch, then return to the starting position.

Lying leg raises

Ab circuit - core destroyer with one dumbbell

W4/D4 - Upper Body-Focused

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

Jennifer

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! 💪🏻💪🏻

W4/D4 - Upper Body-Focused

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