Name: Playbook - Sarati BODY - W4/D1 Upper Body💪
Uploaded: 2021-09-19T16:39:12.684Z
Duration: 45 min
Description: W4/D1 Upper Body💪

Omg. I’m sooo much stronger and my cardio has drastically improved. I’ve finally gotten my body on board with this level of workout, and I feel amazing. I’m 100% going to keep this up after the four weeks.

Stephanie

Options: jump rope, stairmaster, treadmill, bike

Jump rope

5 MIN CARDIO 🏃‍♀️ (treadmill, bike, jump rope, stair master)

Inverted sit-ups

- 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.

Bent Elbow Lateral Raises

Inverted russian twists

Circuit 1

- Keep your core tight and chest against the pad 
- Row back and retract your shoulder blade

Rows

- Pull towards your
- Keep your elbows close to your body 
- Engage your back as you pull
- Pause and return to the initial position

Rear Deltoid Rows

- Stand up straight with a dumbbell in each hand at arm's length
- Curl the dumbbells up engaging your biceps
- Lower with a controlled motion

Bicep Curls

Circuit 2

Tricep push downs

Straight arm push downs

Cable core rotation R

Cable core rotation L

Circuit 3

Stability ball pikes (modification: bent knees into chest)

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank

- Lie on the floor face down and place your hands closer than shoulder width for a close hand position. Make sure that you are holding your torso up at arms' length.
- Lower yourself until your chest almost touches the floor as you inhale.
- Using your triceps and some of your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
- After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

Tricep Push-Ups (modification: on knees)

Circuit 4

Stairmaster

W4/D1 Upper Body💪

Lexy

W1/D1 Upper Body💪

Couldn’t finish due to time limitations (my bad planning) but it was a great workout

Becca

I’m exhausted!! The longest and the hardest leg day I’ve ever done. Amazing!

W1/D2 Lower Body🏋️‍♂️

Definitely felt the burn and it tested my balance for sure!

Hannah Martin

Chloe

W1/D3 Full Body🏃‍♀️

First time using the squat bar ever! And went pretty good! Learning so much about my body and getting some confidence with the exercises and weight!

Brandon

Mackenzie Winter

This was perfect, something fairly quick, but I still felt like I got a good lift in. ✨💪🏼

marissa guthrie

W1/D4 Chill Day😎

It was great! Finished it all in a good amount of time!

Carol

I couldn’t do the hanging leg and ab rollout. It was way to hard for me, my arms are not strong enough to do push ups and obviously I couldn’t do those exercises, would be great to have modifications in exercises that involve a lot of arm strength, but the rest was great!

Brissa

W1/D5 Core Blaster💥

Ashley

Definitely a great workout. Really worked me today!

W1/D6 Arms & Legs💪🦵

W1/D7 REST DAY!!! 😴

One of my favorite go-to workouts. A little bit of everything, with a good 
intrinsic burn 🔥🙌🏻.

W4/D1 Upper Body💪

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