Name: Playbook - Simply Mander - W1/D2 Upper body & core
Uploaded: 2024-01-01T19:10:19.560Z
Duration: 50 min
Description: W1/D2 Upper body & core

Terri

Didn't feel like working out, but I did it anyway.

Brandy

I loved the rhythm of this workout - I scaled it a little and felt like I got just enough of workout in without it being too much for me 🙌🏽 Thanks, Manders!

Stephanie

Renee

Sarah

This workout was a burner!! Loved the metcon!

Vivian

I only made it to 12 in the metcon, but it's still very good. Enjoying pushing myself.

Loved it. Skipped the jump rope and added burpees instead bc my old lady Achilles hates jumping.

Jamie

Malica

Leah Sposa

Emily

Great strength workout that I could do in the house.

Ashton

Kelsee

Trish

Wowza 🔥 💪 .  Dang .. awesome awesome !!!

Kimberly

Whew after burning through the arms that ab workout was SPICY!!! Plus my legs were sooo heavy from yesterday 🤣

Elizabeth

What a KILLER 🥵🔥 best workout I’ve had in a while!

Colleen

Adriana

Lina

I think the first exercise is supposed to say increase weight, not reps

Rachel

I thought that the strength portion wasn't going to be enough. I didn't have much of a sweat going after the ab section. Then I topped it off with the metcon, and oh boy my sweat puddle! 😅💦

Treva

My arms are dead🔥🔥🔥🔥🔥🔥🔥🔥

Kayla B

Excellent workout!! Felt great using my right arm again after a summer off due to my tennis elbow.

April

Crystal

Chonda Saine

Did this one outside in Louisiana heat. Omg that was brutal but so good!!

Kirsten

Wasn’t sure on the metcon, got to finish the round of 18 at 13. First circuit was a doozy

Suzy Barr

I ran out of time before work to do the metcon but solid upper body day

Megan

Gianna Gaudio

Had to cut it a little short on my 1st go at this, but I'm definitely coming back.  This is a great burner!

Kathy

Did the best I could still very new to certain movements and have strength issues but still kicked my butt!

Sara

Thought I was going too light until halfway through. Then I realized it’s a sneaky kind of burn.

Jeanna

Tough today! 💪🏻 Thanks Manders 😘

Vicky

Cassie

McKenzie

Did this in my hotel parking lot! Loved the finisher! 💪🏼💥

Alexandra Casi

Ran out of time on the metcon but awesome workout! 🥵

Kristin

Mariana

Love this workout!  Deceivingly a challenge !

Kelly

Such a good arm pump. The metcon was great helped me flush the soreness from yesterday.

Meghan

Annie

Jessica

So far I love these workouts. I do wish there were a place I could make notes of weights used or modifications made so I could go back later and look at that info.

Erin

Great start to 6week program. Had to swap day 1…did leg day yesterday. Looking forward to the rest of the program.

Yvette

Upper body and core that gets my heart pumping 🫶🏻

Katy

Aubrey

10, 8, 6, 4, 2 reps of seated strict DB press (aim to increase reps)

4 sets
8-10 gorilla rows
12 bent over DB row
15 pushups

Superset 3 rounds:
30 seconds max effort DB shrugs
30 seconds max effort bent over db tricep extensions
30 seconds max effort  bicep curls

3 rounds:
20 V-ups
20 mountain climbers (10 each side)
20 toe taps
20s plank hold 

OPTIONAL AMRAP:
15:00 min AMRAP 
3-6-9-12-15-18 
Dumbbell hang cleans
Dumbbell pushups 
*50 jump ropes in between each round (if no jump rope, preform 20 jumping jacks)

10, 8, 6, 4, 2 reps of seated strict DB press (aim to increase reps

- Sit on floor with legs fully extended and a dumbbell in each hand
- Press the dumbbells overhead
- Lower slow and controlled

Dumbbell Z press

DB STRICT PRESS

4 sets
8-10 gorilla rows
12 bent over DB row
15 pushups

- 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

- 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 with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

CIRCUIT A

3 rounds:
30 seconds max effort DB shrugs
30 seconds max effort bent over db tricep extensions
30 seconds max effort  bicep curls

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Dumbbell shrugs

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

- 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

CIRCUIT B

3 rounds:
20 V-ups
20 mountain climbers (10 each side)
20 toe taps
20s plank hold

Laying on the floor, arms overhead and legs out in front, engage your core and aim to bring your hands to your feet

V-ups

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- Begin in a supine position with arms and legs straight up
- Roll your shoulders off the ground and reach for your toes
- Roll back down and repeat

Toe taps

Plank Hold

CIRCUIT C

15:00 min AMRAP 
3-6-9-12-15-18 
Dumbbell hang cleans
Dumbbell pushups 
*50 jump ropes in between each round (if no jump rope, preform 20 jumping jacks)

Begin with both dumbbells in your hands
Hinge at the hips and bring your dumbbells between your legs (keep your back flat)
Shrug your shoulders and as you fully extend your hips, bring the dumbbells to your shoulders in the front rack position

DB hang clean

- From a push up position with each hand on a dumbbell
- Bend elbows to lower body down until chest touches the floor 
- Keeping a neutral spine and core tight
- Straighten elbows to press body back up

Dumbbell push ups

- Jump rope with the rope passing under your feet once each jump

Jump rope

METCON

W1/D2 Upper body & core

Charlene

W1/D1 Lower body (quad focus)

I only had time to run for 20 mins. Got a good sweat!

Nicole

WOW I JUST GOT MY BUTT HANDED TO ME SO HARD LOLOL THAT WAS HUMBLING

Tristen

W1/D3 Full body endurance

Pamela

Jackie

Metcon had my legs shaking. 30 hang cleans and burpees are no joke!

W1/D4 Lower body (glute focused)

A bit aggressive in pushing today.
Had to scale to make it doable

Cindy

Burpees and 5,000 pushups don’t mix well 😵‍💫😂😂😂😂 Manders humbled me again!!!

This was the hardest chest & back workout I think I’ve ever done. My arms were SHAKING for the last circuit of push ups. SO GOOD.

Katie

W1/D5 Upper body (chest & back)

Amazing!! But the videos for the weighted jump squat and the calf raises aren’t there which means I had nowhere to put my weight in for those two exercises. Not a huge deal at all! Just fyi. I love your workouts!! Thank you for creating them :)

Reading this… I was like okay seems smooth. Wrong contemplated my life half way through lol

Amber

W2/D1 Lower body (quad focused)

I did 8 rounds of abs and they are on fire on! Didn’t have time to do metcon.

RIP my upper body :) Starting week 2 and ready for more!!

Lindsey

Was not expecting that burn to sneak up on me the way it did🥴

Bree

W2/D2 Upper body + core

I like these types of workout. My endurance is getting better. I was able to keep the same pace on the runs.

Cecily

I didn’t know I could sweat that much 💀💀💀

Ashley

W2/D3 Full body endurance

I was not prepared for kettleball swings and broke a band, lol. But I did it!

These are becoming some of my favorite workouts!

Teenie Robinson

I haven’t worked out since before Thanksgiving and it’s embarrassing how much this workout wrecked me 🤣😭

W2/D4 Lower body - glute focused

Triceps are on fire. Had to go to my knees on the diamond push ups so I could get quality reps in.

Tara

Loving the 45 min workout timeline. Perfect for 75 hard and easy DB only for at home!!

W1/D2 Upper body & core

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