Name: Playbook - Simply Mander - W2/D2 Upper body + core
Uploaded: 2024-01-01T19:10:19.621Z
Duration: 45 min
Description: W2/D2 Upper body + core

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

Nicole

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

Didn't do the optional met consistently but did the rest. 46 minutes woohoo!

Brandy

Shey D

Corinne

I’ve come to the conclusion that my upper body is WEAK😂😂

Emily

Holey moley…arms are dead! Such a good one 🥵

Samantha

Lil mid day pick me up between classes 🔥

Caroline

Skipped the metcon but still got super sweaty! Nice quick upper workout!

Sarah

Gonie

Didn’t do the metcon but the rest was spicy. The core portion was 🥵

Cassie

Armanda

Dangggg. This one made me get the ever so coveted bicep vein!!!! 💪🏼💪🏼💪🏼

Ellie

My arms couldn’t make it through the optional work out, but it was a great work out!!!

Alicia

Meghan

Shea

amanda

Amanda

Bronwyn

Maggie

Cait

The METCON kicked my butt! The METCON should be mandatory 🤪

Nancy

Bestie. Why do I keep doing the optional Metcon??? Jesus H

Morgan

Carly

Shelby

As someone who mostly does body building style lifting, my metcon game is WEAK! Lol. That was great though. Whew!!!!!

Heather

Laura

Kate Costello

Especially loved the Tabatha. Really nice flow to these workouts.

Dana

Caitlin

that metcon🥵 why does 18 cals feel like an eternity?!

Kelly

Jess Griffith

Jennifer

Brigitte

Whew.  Non-existence abs are on fire.  And that Metcon 🪦

Alexandria

Superset 4 rounds:
20 dumbbell dips 
20 alternating bicep curls 
*rest 2:00 between rounds

3 rounds (not for time)
8 tricep pushups - scale to the knees
10 seated arnold press
12 overhead tricep extension
15 double wide grip dumbbell bicep curls

TABATA core (8 rounds of 20 seconds on, 10 seconds off)
Plank hold
Russian twists
Reverse crunches
Hollow rocks (or scale to hold)

OPTIONAL METCON:
15:00 AMRAP
6 pushup + renegade row (1 pushup + left row + right row = 1 rep)
12 hammer curl to push press
18 calories on any cardio machine (if no machine, scale to 18 burpees)

Superset 4 rounds:
20 dumbbell dips 
20 alternating bicep curls 
*rest 2:00 between rounds

- begin seated on the floor with your legs out in front of you
- dumbbells should be slightly behind you on either side of your hands
- preform a dip with your hands on the dumbbells
- keep core tight and aim to squeeze triceps

Dumbbell tricep dip

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep one at a time 
- Lower with a controlled motion

Alternating DB bicep curls

Superset

3 rounds (not for time)
8 tricep pushups - scale to the knees
10 half kneeling arnold press
12 overhead tricep extension
15 double wide grip dumbbell bicep curls

- From a high plank position, hands under your chest with your thumbs pointing eachother about 1cm apart  
- 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 up

- Begin on one knee and have both dumbbells in the shoulder press position
- brace your core
- perform an Arnold press by bringing your palms to face yourself, and while pressing up, turn them out and up overhead

Half kneeling Arnold press

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

- Begin with a dumbbell in both hands and elbows close to your body
- Curl the dumbbells wide, out and up toward your shoulders
- Slowly lower down until arms are extended

Dumbbell wide bicep curls

3 ROUNDS

TABATA core (8 rounds of 20 seconds on, 10 seconds off)
Plank hold
Russian twists
Reverse crunches
Hollow rocks (or scale to hold)

- Forearms on the floor
- Engage your core and flutes
- Spine neutral

Forearm plank

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunches

- lay on your back in a hollow body position
- begin by lifting your feet off the floor by a few inches
- arms behind your head and fully extended for the most challenge
- rock with your shoulders and lift your head, neck and shoulders off the ground
- return to neutral and repeat with your legs lifting up

Hollow rocks

TABATA CORE

OPTIONAL METCON:
15:00 AMRAP
6 pushup + renegade row (1 pushup + left row + right row = 1 rep)
12 hammer curl to push press
18 calories on any cardio machine (if no machine, scale to 18 burpees)

- Begin in push up position with dumbbell in each hand
- Lower body down to the ground
- Press back up and row one dumbbell 
- Lower down again and row with the opposite side

DB push up + renegade row

- 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

- Work for time, distance, or calories
- Increase speed as comfortable

Bike erg

OPTIONAL METCON

W2/D2 Upper body + core

Charlene

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

W1/D1 Lower body (quad focus)

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

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!

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 :)

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 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!!

W2/D2 Upper body + core

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