Name: Playbook - Simply Mander - W1/D5 Upper body (chest & back)
Uploaded: 2024-01-01T19:10:19.594Z
Duration: 45 min
Description: W1/D5 Upper body (chest & back)

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!!!

Tristen

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

It was awesome. I was able to finish in time, usually It takes me a bit more time to complete. Getting better!

Brandy

Malica

Wowza Bestie!! That was brutal in the best way!! 👌

Samantha

Alexa

April

My arms are about to fall off what a killer workout!!

Gonie

Chonda Saine

Megan

8min of hand release push ups 🙃 holy arm pump

Jenn

Gia Gaudio

Sweaty! I can’t believe how many push-ups I did 😂

Sarah

Alicia

This was great! I shortened the metcon to 10 min and I’m still dead meat! 🥵

Ellie

That was a great upper body. Loved the metcon too!!

Meghan

Perfect for a cold Saturday morning 💪🏻

Yesenia

Treva

Love this app and the timer for each part of the workout!

Coley Haas

The metcon comes outta nowhere to kick your ass 🥵

Katy

Valerie

Anonymous

Maggie

Cait

I hate working chest, but this was fun! Push ups are killer! 🔥

Shelby

Dead. Love you bestie. Pls keep killing me thx

Caitlynn Latimer

Shea

Jailene

Jessica

Literally the best workouts I’ve done in years!!! High intensity, muscle building, and done in an hour. Please never stop delivering these incredible workouts 💪🏽 THANK YOU bestie!!!

Maci

Kaila

Rachael

Chest was tight and push ups were difficult, so swapped it for some triceps work on the cable column and Jefferson curls for my lingering back pain.

Anne

Excellent metcon ❤️‍🔥❤️‍🔥

Caitlin

Diana

Metcon got really spicy, loved it 💕💕💪

Heidi Wipf

Jennifer

Abby

DB floor press: 
3 sets of 8 at moderate/medium weight
Then drop weight and preform
2 sets of 15-20 fast/light weight

3 rounds:
10 dumbbell chest fly 
15 pushups 
10 bent over dumbbell row

8:00 EMOM 
8-10 hand release pushups

Optional METCON: 
20:00 EMOM
Minute 1: 12 v-ups (scale up to toes 2 bar) 
Minute 2: 6 single arm DB hang clean & press
Minute 3: 20 supinated (palms out) bent over DB rows
Minute 4: 40 seconds on any cardio machine (if no machine, 15 burpees)

- Lay back with your knees bent and feet on the floor
- Hold the dumbbells with arms at full extension
- Slowly lower the dumbbells until both elbows touch the floor
- Press both dumbbells up to starting position

Dumbbell Floor Press

3 rounds:
10 dumbbell chest fly 
15 pushups 
10 bent over dumbbell row

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell chest fly (flat)

- 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

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

Bent over dumbbell rows

CIRCUIT A

- Start in a push up position
- Lower chest to the floor and lift hands up
- Then press your chest off the floor back to starting position

Hand release push ups

20:00 EMOM
Minute 1: 12 v-ups (scale up to toes 2 bar) 
Minute 2: 6 single arm DB hang clean & press
Minute 3: 20 supinated (palms out) bent over DB rows
Minute 4: 40 seconds on any cardio machine (if no machine, 15 burpees)

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

- Begin by pulling dumbbell up to your shoulder
- Press up using your legs for power
- Switch hands and bring dumbbell to the ground and repeat

Dumbbell clean and press (single)

- in a bent over position, hold the dumbbells in your hands with your palms facing away from you
- row the dumbbells into your core by retracting the shoulder blades, and keeping the core tight

Underhand grip dumbbell row

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Row (Erg)

METCON

W1/D5 Upper body (chest & back)

That just humbled me real quick. 😭😭 thank you for giving me something to strive to complete!

Coming back from a few weeks off so only made it through the first two circuits, but holy man, my legs are jello! Always love Manders workouts!!!

Legs are shaking! Perfect program to ease back into training 🔥

Madison

W1/D1 Lower body (quad focus)

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

W1/D2 Upper body & core

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

W1/D3 Full body endurance

Jackie

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

Telsey

W1/D4 Lower body (glute focused)

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 :)

Mariana

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

Amber

Kristin

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 🤣😭

Emily

W2/D4 Lower body - glute focused

Tara

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

W1/D5 Upper body (chest & back)

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