Name: Playbook - Sweat Rewards - week 5 D5 Upperbody & Core
Uploaded: 2024-01-02T14:44:05.478Z
Duration: 40 min
Description: week 5 D5 Upperbody & Core

You were fine, my arms are burning …tricep push ups

michelle

Day 4 nd I felt a shy kind of confident ( meaning ) challenge of can I do it 💖🔥

Carmen

Ruth

Stretch after completing 3 rounds of warm up exercises.

- Jack your feet out and in while alternately bring one arm overhead
- Repeating back and forth for time or reps

Cross jacks

- Start in a standing position with your knees slightly bent and upper body braced
- Shuffle quickly to the left two times
- On the second step, lift your right leg up to hip height
- Quickly shuffle to the right two times and on the second step, lift your left leg to hip height

Heismans

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is in a high plank position 
- Walk your hands back towards your feet reversing the movement back to starting position
- Repeating the entire sequence for time or reps

Inchworm

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

Warm up

- Start with your palms facing away, elbows wide
- Press the dumbbells overhead rotating your wrists/arms internally as you press up
- Palms will be facing backward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell reverse arnold press

Hold the dumbbells in front of you with palms facing toward you
- Maintain a bend in your elbows
- Raise the dumbbells forward and up to shoulder height
- Hold one arm at the top while you lower and re-raise the opposite arm
- Alternating back and forth

Seated Dumbbell alt. ISO front raise

- Start in a push up position
- Lower chest down to the ground
- Press explosively off the ground so that your hands lift off the floor briefly and open arms wide
- lower chest down to the ground
- Press explosively off the ground so that your hands lift off the floor briefly and return to original push up position

Explosive push up Jack

Chelts (Chest & Delts)

Perform 10 reps of flys and 10 reps of presses for each leg

- Lay on the floor with your legs bent & 1 extended out 
- Push through your heels bringing your glutes up
- Extend your arms holding two dumbbells
- Lower the dumbbells out to the side opening your chest
- Raise the dumbbells back up engaging your chest
- proceed to a chest press by centering your dumbbells to your chest and lowering to the chest

Dumbbell glute bridge chest fly+press

- From a seated position and feet up 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Seated dumbbell curls

- Arms extended above shoulders a dumbbell in each hand
- Bend at the elbow lowering the dumbbells towards your head
- Fully extend up contracting your triceps

2 arm dumbbell skull crushers

- Start with your hands in a staggered position
- Perform a push-up keeping your core tight

Incline staggered hands push-up (1)

Biceps + Triceps

- From a high plank position, hands under shoulders or clasped together
- 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

Low plank rotations

Low plank taps

Low plank to pike walk

- Start in a high plank position
- Pike your hips up and reach across with one hand touching the toes on the opposite foot
- Return to the starting position and reach your hand forward
- Complete 30 seconds then repeat on the opposite side

Plank toe touches + reach

Core concentration

week 5 D5 Upperbody & Core

I love new challenge, I just need to commit and complete😬

Shannon

Chenai

Decide, Commit, Succeed Challenge Intro

It’s was simple but intense. I wanted to stop but I was like if u can’t do this how will u make it through out the week

labrisha

I definitely underestimated this workout! I’m soaked in sweat! 💪🏾

Asha Fears

Renee

Week 1 D1 Power Dumbbells

Great workout, I also had to modify some, but I finished.

SaMora 

Did a lot of modifications today, but still for a good workout.

Definitely a little challenging but managed to get through this workout faster than yesterdays. 🎊

Week 1 D2  Functional Factors

Won't lie I didn't wanna work out today but glad I did. It burned oh so good!!!

Olivia

Week 1 D3 Cardio Chaos

🔥🔥 great timing my body was ready for a break.

This was a workout however very good because now I can do yoga tmrw 💪🏾😅☀️🚪

week 1 D4- mobility work

👍🏾👍🏾i got a flow again which is good. That’s my cardio✍🏾💯🚪

week 5 D5 Upperbody & Core

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