Name: Playbook - Taylor Mei - W1/D1: Full Upper Body & Cardio
Uploaded: 2024-04-01T13:08:26.662Z
Duration: 45 min
Description: W1/D1: Full Upper Body & Cardio

Ioanna

This was quite a workout! Felt good to sweat.

Louann Kristy

Been a hot minute since I stepped on a treadmill. Great first day !

Kyla

Excellent as always, but particularly enjoyed the cool down. It gave me stretches for the upper body that I hadn’t thought of or used before. Ppl don’t give it enough credit but mobility is super important and a vital part of keeping the body young. Thanks T! ☄️🌲

candice

Symone

Awesome! I’m just starting my journey towards becoming fit and I feel like you have given me a great first step. I’m excited to see how far I can go!

Ross

Chris

Tavaceia

Verona

Great! But a little overwhelming. Could you make 30 min workouts that highlight the most  effective, hard-hitting exercises for core muscle groups? Like, if you can rmb only 10 exercises for the rest of your life...

yangBAE

Andrea

That was tough...I was using 10-15 weights for most exercises and it crushed me

That was actually a pretty solid workout. Liked how comprehensive it was and easy to follow. Got a decent burn in. And I’d say the perfect length. Just a bummer bc I didn’t have access to resistance bands today so I didn’t get to do the warm up the way I wanted to.

Michelle

Tiana LaChance

It was good but i wish you could provide modifications and alternatives too

Sudeshna

Amazing workout. Little you are the best.

Margot

Jonielyn

Sarah Biddle

Ooof.  Was dying on the finisher.  I did 3 reps and called it a day. 

Feeling my sleep deprivation from the weekend.  Usually can do 20s on the rows.  Today I was pulling 15s.

Aurora

Killer, but I feel so good after completing it!

Katie

Demi Wang

Such a killer! 
I’m sweating like crazy, great way to start the day!👍💪

Holly

Oh man this was amazing!! I can’t wait to try the rest of this series!! Thank you for such a great work out set up!! 🖤

Ciar

Loved this one. Was able to push myself with heavier weights than usual without feeling like my posture was off.

Janae

Pavallam

Upper Body Warm-up:  
+ Banded arm circles 1 x 10  
+ Banded scap retractions 1 x 10  
+ Cats and camels 1 x 5  
+ Arms elevated child's pose 1 x 20 sec

Circuit 1: 
+ Assisted Pull-ups  3 x 10
+ DB lateral - front raises  3 x 12
+ High plank shoulder taps 3 x 15 

Circuit 2: 
DB hammer curl to shoulder press 3 x 12
DB SA row  3 x 12
Tricep dips 3 x 15

Circuit 3: 
+ Landmine press  3 x 12
+ Pushups  3 x 10
+ DB bent over rows 3 x 12  

Finisher: 15 minutes  (AMRAP) 
Treadmill sprint  x 30 secs.
+ DB thrusters  1 x 12
+ DB reverse lunges  1 x 12
+ Mountain climbers  1 x 20

Upper Body Cool Down:  
+ Cobra stretch 1 x 20 seconds  
+ Downward dog to cobra 1 x 20 seconds  
+ C-shape t-spine openers 1 x 8  
+ Wall angels 1 x 8

Upper Body Warm-up:  
+Banded arm circles 1 x 10  
+Banded scap retractions 1 x 10  
+Cats and camels 1 x 5  
+Arms elevated child's pose 1 x 20 seconds  
+Banded pull aparts 1 x 12

Banded Arm Circles

- Place a band around a rig at shoulder height 
- Grab the band in your hands and step back adding tension to the bands
- Pull your shoulder blades back towards each other performing a scap retraction

Banded Scap Retractions

- Get on your hands and knees with your hands under your shoulders
- Press your shoulder blades towards the sky as you drop your head 
- Raise your head pressing your abdomen down 
- Repeat back and forth

Cat & Camel

- Start on your knees in front of a box or bench
- Place your hands on the box or bench and then lower your torso towards the ground and stretch

Arms Elevated Child's Pose

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

Banded Pull Aparts

Upper Body Warm Up

+ Assisted Pull-ups  3 x 10
+ DB lateral - front raises  3 x 12
+ High plank shoulder taps 3 x 15

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted Pull-Ups

- Perform a side lateral raise
-Rotate your hands to the front and then back to the side
- Lower the dumbbells to the starting position

DB lateral - front raise

- Start in a high plank position
- Take one hand off the floor and touch your opposite shoulder
- Alternating each rep
- Keep your body squared and core engaged

High Plank Shoulder Taps

Circuit 1

+ DB hammer curl to shoulder press 3 x 12
+ DB SA row  3 x 12
+ Tricep dips 3 x 15

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Press dumbbells overhead
- Reverse movement back to starting position

DB Hammer Curl to Shoulder Press

- Start with back flat and dumbbell in one arm 
- Engaging lats, pull dumbbell bending at the elbow
- Stop when tricep is parallel to your back 
- Lower slowly with control 
- Work both sides

DB SA Row

- With your hands on the edge of a box just outside body width and your body suspended off the edge lower your body down along the bench or box keeping your elbows behind you
- Press your self back up to the starting position using your triceps as the primary mover

Bench Tricep Dips

Circuit 2

+ Landmine press  3 x 12
+ Pushups  3 x 10
+ DB bent over rows 3 x 12

- With your elbows slightly in front of you 
- Press the end of the landmine barbell up engaging your upper chest
- Lower with control back to starting position

Landmine press

- 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

Pushups

- Hold dumbbell in each hand
- Hinge forward at the waist to 45 degrees, slight bend in knees
- Row the dumbbells to your sides
- Lower to starting position

DB Bent Over Rows

Circuit 3

Finisher: 15 minutes  (AMRAP) 
+ Treadmill sprint  x 30 secs.
+ DB thrusters  1 x 12
+ DB reverse lunges  1 x 12
+ Mountain climbers  1 x 20

- Heel toe strike 
- Breathing in through the nose and out through the mouth 
- Can be performed on treadmill or outdoors

Treadmill Running

- 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

DB Thrusters

DB Reverse Lunges

- Keep your hands underneath your shoulders
- Bring one knee forward followed by the other
- Keep your hips squared

Mountain Climbers

FINISHER: AMRAP

+ Cobra stretch 1 x 20 seconds  
+ Downward dog to cobra 1 x 20 seconds  
+ C-shape t-spine openers 1 x 8  
+ Wall angels 1 x 8

Cobra Stretch

Downward dog to Cobra

- Laying on your sides knees bent at 90 degrees and arms out straight in front 
- Top arm will circle until it reaches as far as it can go with contact on the ground 
- Follow arm with your eyes 
- Aim to reach 180 degrees

C-Shape T-Spine Openers

- Get into a semi seated position against a wall
- Raise your arms up tho the side against the wall
- Move your hands up to the overhead position and back while keeping your arms against the wall

Wall Angels

Upper Body Cool Down

W1/D1: Full Upper Body & Cardio

Hard training for legs ,but I really enjoyed it! Already feel it! 😁

Really solid workout. Working up to doing the full reps, was shaking like a stripper towards the end!

W1/D2: Lower Body & Core

Kamila

Great. Loved it. I just have a feeling that my left shoulder mobility is not very good. It is a bit forward I guess. Is there anything I can do to improve it?

Paris

Spicier then it looks. Lots of great exercises ❤️

W1/D3: Upper Body & Cardio

Coming back to the summer shred and not regretting it. Still love it!!

Awesome sauce! Full of all of my favourites ❤️

Laura

W1/D4: Lower Body & Core

W2/D1: Full Upper Body & Cardio

Ariel

Josie

So good. Great burn. Added a 15 min interval cycle right before the cool down.

W2/D2: Lower Body & Core

Loved the AMRAP at the end. What a finisher🥵

Really good! That last amprap is so good. The last time I did it tho I missed that you’re supposed to repeat for 15 mins (smh) so this time was MUCH better. Lol

W2/D3: Upper Body & Cardio

Excellent work out! I think I’m going to have to do the whole two weeks again and up the weights a little 🔥🔥🔥

What a great end to this summer shred workout. Going for another 2 week round!

Knees hurt a tiny bit. Have worked them a lot this week. Killer burn. Nice workout. Need to do cardio still.

W1/D1: Full Upper Body & Cardio

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