Name: Playbook - Simply Mander - Upper body strength circuits
Uploaded: 2024-04-28T21:30:06.307Z
Duration: 45 min
Description: Upper body strength circuits

Another great workout!!! I’m enjoying working out again because of this program!!!

Kaila

Loved the Gorilla Rows!! Awesome workout!!

Lifia

Didn’t think upper body could make me sweat that much. I love the combination of strength and getting the heart rate up too!

Sarah

Loved it!! Happy to have found your page!

Ariel

OMG, this was awesome!! I was sweating like a pig but I’m not mad about it!!! I was in a fitness lull but these workout are different than what I’m used to and they challenge me and keep me moving.

Candice

Brittney

A. Circuit 1 (4 rounds) 30s on/30s off
Alternating single arm KBS
Bent over DB rows
Dumbbell around the world

B. Circuit 2 (3 rounds)
10 bicep curl with rotation 
15 front raises
1:00 rest between rounds

C. Circuit 3 (4 rounds) 40s on/20s off
DB gorilla row
Standing hammer curl 
DB push press

D. 3 sets of 10
Alternating DB snatch

(4 rounds) 
30s on/30s off
Alternating single arm KBS
Bent over DB rows
Dumbbell around the world

- Bend at the waist and knees bringing the kettlebell between your legs
- Drive with your hips engaging your glutes
- Swinging the kettlebell up to shoulder height
- Alternating hands at the top
- Reversing the swing back to the start

Alternating single arm kettlebell swing

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

- start in a standing position feet shoulder width apart
- bring the dumbbells in front of your body, arms relaxed
- touch both the heads of the dumbbells together with your palms facing outward 
- raise your arms and begin making a circle with the dumbbells keeping your palms facing out until they pass the shoulders
- flip hands to your palms facing in, and tap the dumbbells together overhead 
- repeat in the opposite direction

Dumbbell around the world’s

Circuit 1

3 rounds
10 bicep curl with rotation 
15 front raises
1:00 rest between rounds

- Hold the dumbbells with your palms facing your sides
- Curl the dumbbells up engaging your biceps while rotating your palms away from your body
- Lower with a controlled motion

Dumbbell bicep curls with rotation

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell front raises

Circuit 2

4 rounds
40s on/20s off
DB gorilla row
Standing hammer curl 
DB push press

- With wide leg stance and a flat back hold a dumbbell in each hand
- Chest facing the floor
- Pull dumbbell towards the ceiling until your tricep is even with your back
- Slowly return to the floor and repeat on opposite side

Dumbbell gorilla rows

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Dumbbell hammer curl

- Begin with dumbbell in each hand overhead
- Lower down to your shoulders, elbows forward of your body
- Dip torso by bending your knees and press dumbbells back up overhead

Dumbbell push press

Circuit 3

- Grab the dumbbell with your arm extended
- Pull the dumbbell straight up 
- Lead with your elbow until the dumbbell is over your shoulder
- Extend your arm and keep your knees soft

Dumbbell snatch

Upper body strength circuits

That one seems easy at first glance but my cheeks are screaming by the end 👀🍑

Sydney

😩🫠 I don’t need my legs tomorrow, it’s okay.

Why was that so hard! Hhhhaa! I was so winded! 🤣

Molly

Lower body/glute focused hypertrophy

Legs are on fire. This snuck up on me ! Fire

Amanda

Alicia

Kara Padilla

Lower body strength

Not gonna lie that was way harder than I thought it was gonna be! Renegade rows☠️

Kaylee

Would love a secondary option be listed for renegade rows. I modified to on my knees, but for those who aren’t sure what to do if they can’t complete!

Shelby

Back & shoulders

Impressed I was able to do all the pushups! Just the workout I needed today 👍🏻

Meghan

Jenelle

Upper body strength

Fany

Annie Jo 

Full body strength

Definitely underestimated this workout. My arms are noodles.

Adriana

My shoulders were not prepared for this level of spice 🌶️🥵🤌🏼

Jeanna

Hand stand/Hand stand walk progressions

Jaime Lynn

Caroline

Shoulders are on fire, waiting for the back and chest to kick in later 💀💀

Treva

Chest & back strength

I always get what I need with these workouts!!! Thank you!

Stefani

Awesome upper body workout, love that I’m able to fit it into my work day without going to the gym 💪🏻

Arms + shoulder circuits

Melody

Brigitte

Bicep + tricep circuits

I’m 7 months pregnant and missing Olympic weightlifting but this was a perfect scalable workout to my needs! Definitely helping me feel strong when I can’t do my usual.

Brooke

This one was SO much fun. My legs are jello.

Katherine

Sierra Cretsinger

Thank you for making these workouts so easy to do at home! 💜

Ellie

Full body circuit strength

Cassie

Jennifer

Upper body strength + core

Wanted something quick and easy…don’t ever underestimate Ms. Manders!! 🔥

Nena

Lower body/glute strength

Upper body circuits

Loved this one! Challenging, but not exhausting

Monica

Chrissy

Upper body chest/back circuits

Pistol squat progressions

Victoria

Great arm shoulder/arms burner! Quick and effective! 💪🏾

Jamie

Alyssa

Carolyn

Kate Costello

Glute & hamstring strength

☠️ the planks made everything else seem easier 😆

I feel like this one’s going to hurt getting out of bed in the morning!! 🫶🏼

Allison

Core circuit

Ran out of time on the abs but a nice upper body workout! 💪🏻

a place to put what current weight we used.

Natalie La Barr

Caitlin

Soo good! The Arnold's press had my arms shaking.

Loved it! Had the weights I needed at home and was able to get it in in about 35 minutes. Got my heart rate up and a sweat going.

Anne

Ashley

Upper / Lower / Core circuits

Upper body chest & back

Dealing with some swelling and extra tightness so I went lighter than “normal” and still got in a killer leg workout

It’s like you’re trying to make us look good and be strong. 🫨🙌🏼 5 stars!!!!!

Amber

Hardest workout I’ve done in a while! Quad pump activated!

Lower Body Hypertrophy (quad & glute focus)

Glute & Hamstrings (gym/machine)

Quad focus leg day

I think I used ab muscles I didn’t know I had! 😂

High volume shoulder day & core

Shoulders & triceps

Hamstring/Glute focus (machine & DB work)

Awesome workout! Heart rate stayed up which is good for upper body 😂

Shoulders & Triceps

Sloane

Cayla

Lower intensive day + core

Holy booty burn! This was a great Monday workout! 10/10!

Cheyenne

You put together such great workouts! They are so deceiving - look somewhat easy but once you start, damn they make you work hard 😃

Kerryn

Lower intensive + core

The most perfect upper body! Tough, quick, effective.

Erika

Upper Body - Shoulder & Tricep

Kristin

Maura Deshaies

W1/D1 Lower intensive day + core

First workout back after being sick. It was a sweaty one

Great workout, legs were absolutely cooked by the end!

Cennedy

W1/D3 Posterior (hamstrings & glutes)

Loved this! This gave me the arm shakes BAD!

Natalie

Thank you for adding barbell work to the Hypertrophy workouts! 😊

Nicole Alvarez

W1/D4 Upper body - Back/Biceps

Upper body - Back/Biceps & core

Catherine

Quad focus leg day (higher volume)

Perfect workout to get back into a routine. I lost myself this past year and recently had an injury at work. So trying to build muscle and motivation.

Jessica Soto

That was tough! 1st workout in a minute. My arms are jelly

Leslie

Didn’t even touch a barbell and my legs feel like jello!!

Theresa

First full workout doing in the app and I fully enjoyed it.

Glute & Hamstring focused leg day

Definitely a killer leg workout. The follow along section of the app didn’t seem fully updated but combined with the directional section it’s 🤌

Upper body strength circuits

Community

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