Name: Playbook - Sarati BODY - W1/D3 Upper Body💪
Uploaded: 2021-12-21T17:02:46.324Z
Duration: 45 min
Description: W1/D3 Upper Body💪

Victoria

Traci Milbrand

I would appreciate some guiding in what “one rep” means when it comes to exercise’s that includes several movements 😄

Abrar

Rahmeh

Oh my! Felt that burn half way through this workout but felt so good when I was done.

Yesenia

This workout felt great! Loved most of the exercises and was super challenging. I found myself pep talking myself to not give up. I pushed through and so glad I did. I would rather push through the discomfort than feel the guilt of quitting.

Allie

I'm still sore from day one, making day 3 really tough but I pushed through. Loving this program!!

Brittany

So worth it! Definitely need to do it more often to build my strength!💪🏼

Felicia

Aninya Ahluwalia

This was a killer, I haven't worked out for over 1 year and this is exactly what I needed. Loved it!!

Andrea

Gabi

Miranda

Barely made it out of this one alive. But in a good way!

Mallory

Natalie

Option for shorter workouts 
I only have max 30 mins to warm up, work out and stretch. I feel discouraged when I feel I can’t fit 45+ mins for my workout in the early morning

Rima

This one was harder to complete. My hands are not used to all my weight on them so I had to modify a lot of those push ups with dumbells. Still pushed through and was able to complete! I'm drenched!

Suemi

It was great! Only thing is I have bad hips so for flutter kicks I didn’t do them as low.

Sara B

Quincy

Hard but good! Just what I needed with my gym being closed.

Addelyn Quinn

Matthew

Kristian

The plank twists are really difficult, is there a modification ?

Jessica

I did what I could but I am not skinny or fit like you. But my heart rate is up and my body hurts.

Jason

Abigail

Very challenging to get through 3 rounds but made it through 2 rounds complete and hopefully do better next time :)

Bianca

Peta

Sharon

Extra tiring routine. More intense than anything I’ve done before!

Kenny

Faith

Push up exercice are hard to complete. Variation?

Marie Pierre

This was SO Hard for me, today was suppose to be rest day. But I was so damn determined to beat this one. At first it was hard but after doing the other 1st. J conquer this and I feel good 💪🏾

MONICA

Marney

Amazing! First upper body session that has challenged me in awhile 🥵

Fallon

Sarah Wolfe

- From kneeling position 
- Keeping your back flat and arm next to ribs elbow bent at 90 degrees
- Extend dumbbell back until arm is parallel to the floor
- Lower back to starting position

Tricep Kickbacks on right arm

Tricep Kickbacks on left arm

- Raise your shoulders off the floor
- Reach towards your heel engaging your obliques 
- Repeat on the opposite side

Heel touches

- Lay on your back with your hands on the ground at your sides for stability 
- Raise your legs off the ground until they are straight up
- Lower them back towards the ground stopping just short of them resting

Leg drops

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

Plank jacks

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion

Shoulder press

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Tricep dips

- Perform a push up 
- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared
- Repeating the sequence rowing with the opposite arm

Push-up rows (modification on knees)

- Engage your arms as you curl up
- Keep your core engaged 
- Pause and lower slowly

Bicep curls with dumbbells

- 2 flutter kicks equal 1 rep
- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks

- Start kneeling with wheel in front of you, directly under shoulders
- Engage your core and roll wheel forward 
- Keep your back straight throughout movement
- Roll wheel back in towards your knees

Ab roller (modification next workout)

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your back is flat
- Walk your feet up to your hands and reverse the move back to starting

Ab roller modification – walkout push-ups

- Rotate your hips from one side to the other
- Keeping your back flat and your core engaged

Plank twists

- Start in a high plank position 
- Take on hand off the floor and touch your opposite shoulder 
- Repeating on the opposite side

Shoulder taps

- Keep your arms bent 
- Raise your elbows up to shoulder height
- Lower slowly

Bent arm lateral raises

- From elbow plank position 
- Walk your hands up to high plank 
- Reverse movement back down to the elbows
- Maintain a tight core throughout the movement

Plank up-downs

- Keep your legs up and holding a dumbbell in front of your core
- Rotate dumbbell from side to side twisting through your torso
- Keep your core engaged

Russian twists with dumbbell

- From high plank position and hands holding dumbbells
- Rotate to a side plank lifting the dumbbell to arm extended over your body 
- Lower back to starting position 
- Repeating the sequence to the opposite side

Push-up twists

- 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

Tricep push-ups (modification on knees)

Arms & Abs 🔥 3x

W1/D3 Upper Body💪

Serena

Finally getting back into after stopping for a while - just as good as I remember :)!

Tash

W1/D1 Full Body🏃‍♀️

Erin Leovy

Marlen

W1/D2 Lower Body🦵

Did it with resistance bands for the first time. Really felt the burn! 🔥 :)

Mawaddah

W1/D4 Stretch & Stability🙆‍♀️🧘‍♀️

… I ….AM…..DEAD 🥵 in a good way 💪🏼

Amber

W1/D5 Cardio Push🔥

Greta

W1/D6 Full Body Burn💥

Lori

W1/D7 REST DAY!!😴

Leeza Mihalyo

W2/D1 Full Body🏃‍♀️

Fellicia

I feel like more legs is burning 🔥 Best Saturday is as leg day 🦵🏻❤️🔥

Bella Uzdenova

W2/D2 Lower Body🦵

Dripping in sweat three moves in but I feel amazing and so much stronger, both mentally and physically than when I started!! 💪🏼🔥

W1/D3 Upper Body💪

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