Name: Playbook - Sweat Rewards - W3/D2 Day 16
Uploaded: 2023-01-02T02:01:35.036Z
Duration: 60 min
Description: W3/D2 Day 16

I like not having to figure out my cardio for a change. However having choice helps to strategize target areas like stretching.

michelle

1. Walking plank -3 x 10 reps (1 rep = 2 side shuffles)
2. Tricep extensions or dips (if no weight) 3 x 15 reps each side

3. shoulder press (in lunge) -3 x 12 reps
4. wide to narrow push up-3 x 10 reps

5. Renegade row -3 x 10 reps
6. Standing hammer curl- 3 x 15
7. Alternating front to side raise 3 x 10 each arm

Plank kickbacks

- Start with your elbow bent and your arm crossed over behind your head
- Extend your arm engaging your tricep to bring the dumbbell up
- Bend at the elbow to lower dumbbell back down to starting position
- Complete desired reps then repeat on the opposite side

DB single arm overhead tricep extension

Superset 1

- Stand tall holding a dumbbell in each hand
- Step one leg back and lower into a reverse lunge
- Complete a shoulder press with the dumbbells
- Return to standing and repeat on the opposite side
- Alternating back and forth for time or reps

DB reverse lunges + press

- Complete push ups switching your hands from narrow to wide

Narrow to wide push up

Superset 2

- Begin in push up position with dumbbell in each hand
- Maintaining your hips are squared to the floor and core is engaged throughout the movement 
- Row one dumbbell toward your hip
- Lower the dumbbell and row on the opposite side

DB renegade rows

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

Hammer curls

- Stand tall holding a dumbbell in each hand
- With a slight bend at the elbows, raise the dumbbells laterally up to shoulder height
- Lower the dumbbells with control
- Raise the dumbbells forward and up to shoulder bought
- Lower the dumbbells back to starting position

DB lateral raise + front raise

Circuit

W3/D2 Day 16

I did not know there was s phase 3. I was repeating 2 which would be just as good. Anyhow, I am just happy to be a part of it.

Welcome to Phase 3!

Lenise

W1/D1 Day 1

I can’t believe an arm workout did me like this!!

W1/D2 Day 2

W1/D3 Day 3

W1/D4 Day 4

W1/D5 Day 5

W1/D6 Day 6

W1/D7 Day 7

W2/D1 Day 8

W2/D2 Day 9

W2/D3 Day 10

W2/D4 Day 11

W2/D5 Day 12

W2/D6 Day 13

W2/D7 Day 14

W3/D1 Day 15

This one i did complete though it shows incomplete

W3/D2 Day 16

Community

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