Name: Playbook - Simply Mander - W3/D2 Upper body & core
Uploaded: 2024-01-01T19:10:19.733Z
Duration: 35 min
Description: W3/D2 Upper body & core

Tara

Couldn't make it all the way through but will keep trying!

Brandy

Cristina

Sarah

Samantha

Adriana

Maci

Chonda Saine

Gia Gaudio

The burn!!!!! So good! Absolutely loved this workout!

Annie

Kara

Yvette

That EMOM killed my arms! Great workout 🥵

Meghan

Courtney

Shelby

Lindsey crichton

Katy

Darrienne

Anne

Brigitte

Heidi Wipf

Allison

So this was way longer than 35 min and I didn’t have time for the metcon 🥲

Jennifer

My shoulders are blasted so I'd say it was a great workout! 👊

Dana

May have held back a little mouth vomit but killed it 🤘🏽🤘🏽

Caitlin

Superset 4 rounds:
12 half kneeling arnold press
16 alternating bicep curls

EMOM 16:00
Minute 1 - 30 seconds max effort overhead tricep extension
Minute 2 - 30 seconds max effort upright row
Minute 3 - 30 seconds hammer curl
Minute 4 - 30 seconds bent over tricep kickback

3 rounds:
5 half turkish get-ups (each arm)
15 weighted situps/crunches 
20 reverse crunches
25 flutter kicks 

OPTIONAL METCON:
Every 3:00 for 5 sets (rest the remaining time in between) 
8 DB push press
16 American KBS
8 burpees

Superset 4 rounds:
12 half kneeling arnold press
16 alternating bicep curls

- 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

- Engage your bicep at the top 
- Keep your core tight

Standing alternating bicep curls

Superset

EMOM 16:00
Minute 1 - 30 seconds max effort overhead tricep extension
Minute 2 - 30 seconds max effort upright row
Minute 3 - 30 seconds hammer curl
Minute 4 - 30 seconds bent over tricep kickback

- 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

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

Dumbbell upright row

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

Dumbbell hammer curl

- 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

EMOM 16:00

3 rounds:
5 half turkish get-ups (each arm)
15 weighted situps/crunches 
20 reverse crunches
25 flutter kicks

- Start lying on your back with your arm extended and same side knee flexed, your opposite arm and leg should be extended
- Opposite leg moves backward into a lunge position
- Lift hand off the floor
- Dumbbell remains overhead with shoulder pushing up
- Reverse steps to return to start position

Dumbbell half turkish get up

- Extended your legs 
- Holding the weight with your arms extended
- Bring your torso up
- Press the dumbbells as a regular strict press 
- Lower with a slow controlled movement keeping your core engaged

Weighted overhead sit up to press

- 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 with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks

3 ROUNDS

OPTIONAL METCON:
Every 3:00 for 5 sets (rest the remaining time in between) 
8 DB push press
16 American KBS
8 burpees

- 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

- Perform a kettlebell swing to full arm extension overhead
- Repeat for desired reps

Kettlebell American swing

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

METCON

W3/D2 Upper body & core

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!!!

Ellie

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

Tristen

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)

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 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

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

W3/D2 Upper body & core

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