Name: Playbook - Simply Mander - W6/D2 Upper body & core
Uploaded: 2024-01-01T19:10:20.116Z
Duration: 45 min
Description: W6/D2 Upper body & core

Samantha

Cayla

Yesenia

Alicia

Didn’t have time to finish the metcon but 9:37 for the 2000M row m. Spicy! 🌶

Whitney

Katy

Those thrusters sucked after the 2k row 🌶😈

Caitlin

3 rounds:
3 rounds:
10 DB T-raise
20 (10 each arm) single arm DB row
10 weighted situp
10 DB push press

Superset 4 rounds:
15 overhead tricep extensions
10 dumbbell windmil
*rest 60s between rounds

4 rounds:
50 mountain climbers 
10 plank DB pull through
10 pushups

Optional metcon:
For time:
2k row (if no rower, 2k bike/1 mile run/50 burpees/100 mountain climbers)
Into:
21-15-9
DB thruster
DB pushups

3 rounds:
3 rounds:
10 DB T-raise
20 (10 each arm) single arm DB row
10 weighted situp
10 DB push press

- stand with feet shoulder width apart
- use a lighter set of dumbbells
- lift one arm laterally with a slight bend in the elbow to bring the dumbbell up to shoulder height
- at the same time; the opposite arm will perform a front raise
- lower the weights and then switch sides

Dumbbell T-Raise

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

Bent over dumbbell rows

Feet planted on the ground 
Press lower back against the floor 
Use core to crunch up

Sit up

- 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

3 rounds

Superset 4 rounds:
15 overhead tricep extensions
10 dumbbell windmil (10 total, 5 each side) try to go heavier on these!
*rest 60s between rounds

- 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

- Stand with a single dumbbell overhead
- if dumbbell is in right hand, toes point towards the left 
- Hinge into a windmill position 
- Stand up and repeat

Dumbbell windmill

Superset 4 rounds

4 rounds:
50 mountain climbers (right = 1, left = 1) (right+left=2)
10 plank DB pull through
10 pushups

- 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 the movement in a plank position on your hands, with wrists stacked under shoulders
- place a dumbbell on the right side of your body, slightly below your right hand
- with your left hand, reach under your plank position and grab the dumbbell from the right side of your body, and bring it to the left side
- repeat on each side while maintaining a plank position

Plank DB pull through

- 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

4 rounds

- 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

Optional metcon row

Optional metcon:
For time:
2k row (if no rower, 2k bike/1 mile run/50 burpees/100 mountain climbers)
Into:
21-15-9
DB thruster
DB pushups

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

Preform a regular push-up (modify to knees if needed) on your dumbbells
Engage core 
Keep wrists stacked

DB push-up

Optional metcon

W6/D2 Upper body & core

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

Jennifer

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

Sarah

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

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 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!

Brandy

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

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!!

W6/D2 Upper body & core

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