Name: Playbook - Taylor Mei - W1/D1 Upper Body & Core
Uploaded: 2024-04-01T13:08:26.363Z
Duration: 55 min
Description: W1/D1 Upper Body & Core

Nikki

Some parts of this workout were hard so a modified a couple things. It was great workout!

Treena

Difficult to navigate from how to video back to workout. Have to go out and back in again. Should be able to swipe from one to the next.

Angela

Xizi

Marine

Lots of fun. Challenging though - especially for a beginner level! 🥵🔥

Erin

Great workout, tough but it was nice to push my limits!

Sarah

It was a great challenge! Really enjoyed the workout

Alyn

Yolanda

Renato

Even as a beginner starting program, this made me realize how out of shape I am! I was humbled during the last circuit and any planks/push-ups had to be modified. And I STILL couldn't finish everything before gassing out! The workout was fantastic though. Had a lot of fun and it was easy to understand how to do everything.

Bobbi

I love the challenge and even though I struggled it felt good when I was able to click complete set!

Serena

soominoh

Cristina

Rafidah

Kelly

Bianca

Kati

Loved it! Next time I will add on another round at the end. My read delts get overworked easily so ai might change a pushup to an abs for now.

Hope

Just starterd using the App, great variety of exercices to get in shape, the vids and explanations really help the beginner I am, and you can keep track of your progress after each session which is useful.

Carine

Liked most of the moves but it’s higher reps than what I usually prefer. Also would prefer more oblique/core engagement with trickier moves. Thanks!

Anita

Awesome start!! Super excited to keep going!!

Christine

Kyla

Wyatt

Great so far, I often flounder with “what to do next” at the gym, so the accountability of the full routine and checking things off is helping a ton

This takes me back to the beginning of my workout journey. before taking my workouts into my own hands, I followed a trainer on YouTube, and I felt strong and motivated. After day one I know i'm going to receive those same feelings and more.

Kalisha

The bear crow? Was weard maybe I didn't feel well the movement, I'll have to improve it

Julieta olmedo

Emilee

Valérie

Sara

Rubyred

Humbling! Been lifting weights and thought I was doing good… the body weight exercises put me in my place 😂
A lot of emphasis on shoulders, not much on back. Interested to see if that changes in future workouts

Rachel

Tough but flowing and super fun ! I've felt really unmotivated recently despite trying new routines and this one has me wanting the next !

Emma

Anne

Hard! So many push-ups … but, it pushed me to do push ups. Even if I had to get on my knees or take a break. I did it

Erika

Very fun! Did it with a friend and it was great

Sophia

Jessikah

Tough but doable! I liked the pairing of exercises in each circuit; no one area was getting too tired in each circuit.

Mackenzie

Excellent! Feeling great! Just wasn't clear to me, sometimes, what was a complete rep.

Amaury

Baneen

Too hard as a starting programm, butvery good.

Natalie

Anna

The alternating single Arnold presses were no joke!!

Grace

Great training, was a bit difficult with push ups, but I always suck in push ups. Couldn’t do the push ups with plank elements. Hopefully one day I will be able to do it

Chriska

Pretty tough so far but I didn't actually finish it yet. I accidently pushed that button lol

JoeAnna

Lucy

Verona

💕 the combination of strength & stamina! 💪

Augusto

Db bicep curl to shoulder press 3 x 12-15
Push-ups 3 x 12
High plank to opposite toe tap 3 x 10 

Db alt wide & close grip press  3 x 12 each side
Db curl to lateral raise  3 x 12-15
Low plank reaches  3 x 15 each side

Standing alt single arm arnold press 3 x 12 each side
Plank commandos 3 x 8 each side
Bench tricep dips  3 x 15

Finisher:
Db jumping jacks  25
Push-up to shoulder tap 10 
Seated crunches 15
Beast crawl  30 sec.

- 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 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

- Start in a push up plank position
- Pike your hips up and reach across with one hand touching the toes on the opposite foot
- Alternating sides

High Plank to opposite toe tap

Circuit 1

- Lying on your back, dumbbells extended over your chest 
- Lower into a wide chest press
- Press dumbbells up
- Rotate your hands
- Lower into a close grip press
- Press dumbbells back up
- Repeating sequence for time or reps

DB alt Wide & Close Press

- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower back to starting position
- Rotate your arms 
- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

DB Curl to Lateral raise

-Start in an elbow plank position 
-Reach forward with one hand taping the ground at arms length away from you
-Return your elbow to the starting position

Low plank reachers

Circuit 2

- Hold the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist until your palm is facing the opposite direction
- Lower with a slow and controlled movement
- Alternating arms each rep

Standing Alt SA Arnold Press

- From an elbow plank position 
- Walk your hands up to a high plank
- Walk your hands back down onto the elbows

Plank comandos

-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 3

- Start by standing with your feet together   
- In one motion, jump your feet out and press dumbbells above your head
- Immediately reverse the motion by jumping back to the starting position
- Increase speed as you feel comfortable

DB Jumping Jacks

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down
- Extend your arms engaging your chest as you come up
- Take one hand off the floor and touch your opposite shoulder, repeat on the opposite side

Push Up to Shoulder Tap

-Sit on your butt with your legs together and slightly elevated ff the ground
-With your hands on the ground for stability tuck your knees towards your chest
-Extend your legs back out to the starting position

Seated tucks

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet
- Keep a neutral spine

Beast Crawl

Finisher

W1/D1 Upper Body & Core

Never sweated this much in weights sessions 😂

Emma rao

W1/D2 Lower body & Mobility

Great! Loved that one. The journey is underway 💪🏻

Good arm workout! Definitely feel the burn

Great workout. Lats are extremely tight. Not sure how to fix it.

W1/D3 Upper body & Mobility

Good exercises but to difficult for me. Not enough rest in between sets and too many exercises on the same muscle groups. I couldn’t finish the workout and have to split this workout in two different days

W1/D4 Lower body & Core

Nice ! I'm srill on the beginners programme and so far i've noticed I feel more and more confortable so Im encouraged =)

W2/D1 Upper body & Core

Mariya Alexander

W2/D2 Lower body & Mobility

Maria Luisa Calderon puente

W2/D3 Upper body & Mobility

Rossbv

You are the first trainer that teaches exactly what I was looking for! I really like combination of strength, cardio, mobility and functionality. You teach variety of movement and I think it’s important for health.

W2/D4 Lower body & Core

Having so much trouble with the push-up variations at the bottom range.

Aleksandra

W3/D1 Upper body & Core

combined Lunges and squat was a challenge ok to start but burns at end of set 😂

W1/D1 Upper Body & Core

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