Name: Playbook - Taylor Mei - W1/D1
Uploaded: 2024-04-01T13:08:26.748Z
Duration: 45 min
Description: W1/D1

Some exercises I found nearly impossible to do. I tried and got maybe one or two(: the explanation on some I don’t really get or understand. Details missing. I’ll keep attempting.

Angela

Sara

I feel awesome and great! Doing this workout at the gym does make a huge difference with my motivation to complete the whole program

Siti Afifah

Nayelli

I tried to do this as pushups are a weakness, and it was way too hard. Even my daughter who can do pushups with good form had a hard time.  Maybe more modifications or modified rep scheme?

Leah

Loved it! Challenging but manageable 🫱🏼‍🫲🏽

Anna Neumann

Emma

Jennifer

My arms are noodles. I don’t know what happened but midway though they gave up and became thin pasta noodles. 🥵

Lorna

I love these workouts!! I did day 1 of push up progression and my arms are on fire🔥 Amazing!

Elena

yangBAE

Bethany

Holy cow. I feel so strong. That was tough, but amazing!

This was tough! I can not make 3 push ups so I modified some of the exercises but I was strict with reps and it feels great

Deni

Really tough, hoping to build up to be able to do every rep!

Gracie

This was so hard! My weak linguine arms are going to need to do this again before moving on to the next class…

Shellie

Meriem

Angelica

Miora

This was a crazy fun workout. Such a rush and very tired shoulders at the very end.

Sonali

Awesome, arms are jello! Can’t wait to get my push ups back :)

Amanda

Will definitely be able to do a push-up after this 😅

Haley

Man! This was tough! My arms were giving out! Excited to get back to my high school fitness level 🤞 Fifty push-ups for this girl! (Hopefully!!)

Hannah

omg my arms are like jelly after this, and it's only the first day!

Ihsan

Anita

Mariam

Nadine

This is hard 😵 but it can only challenge me to improve ✌️

A1: Incline pushups 4 x 10 

B1: DB incline chest press 3 x 15
B2: DB close grip chest press 3 x 12 

C1: Band assisted pushups 3 x 10
C2: Modified pushup negatives 3 x 8 

D1: Modified pushups 3 x 10
D2: High plank 3 point reach 3 x 12

E1: Plank hold 3 x 30 sec
E2: Rockets 3 x 10
E3: Straight arm straight leg crunches 3 x 15
E4: Low plank reaches 3 x 10
E5: Side plank dip to crunch 3 x 15

- Get into a push-up position with your hands elevated on a box or step
- Perform a push-up

Incline Pushups

B1: DB incline chest press 3 x 15
B2: DB close grip chest press 3 x 12

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Db incline chest press

- Lay on your back with a dumbbell in each hand 
- Lower the dumbbells in keeping your elbows close to your sides
- Press the dumbbells back to the starting position

DB Close Grip Chest Press

Superset

C1: Band assisted pushups 3 x 10
C2: Modified pushup negatives 3 x 8

- Place a band around your arms above the elbows to aid in assistance 
- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Band assisted push-ups

- Come down as slow as you can
- Place your knees on the ground and push-up from the modified position

Modified push-up negatives

D1: Modified pushups 3 x 10
D2: High plank 3 point reach 3 x 12

- From kneeling 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

Modified Pushups

High Plank 3 Point Reach

E1: Plank hold 3 x 30 sec
E2: Rockets 3 x 10
E3: Straight arm straight leg crunches 3 x 15
E4: Low plank reaches 3 x 10
E5: Side plank dip to crunch 3 x 15

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank Hold

- Start in a push-up position 
- Bend at the knees and waist bringing your butt to your heals 
- Move forward, back to the starting position

Rockets

- With both your arms and legs extended 
- Bring your shoulder off the ground
- Engage your core as you come up
- Lower back down

Straight Arm Straight Leg Crunches

- 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
- Each side

Low Plank Reaches

- Keep yourself balanced throughout movement with your knee and elbow.
- Squeeze on the crunch

Side plank dip to crunch

Circuit

W1/D1

Abigail

W1/D2

Aigerim

Amazing workout, I'm already starting to feel progress in my pushups. Also, fitball planks! They are🔥, can't believe I didn't know they were a thing roll today. Thanks)

Alisa

Heike

W2/D1

Daniah Syed

Wonderful to find myself progressing! Ty Little T!

W2/D2

W3/D1

Lili

When I got to the core part of the workout I was already dead...🥵🔥🔥 
Another great workout 💪

Maddie

Super! But the last Video is not the correct one

W3/D2

The circuit was brutal 🥵 my shoulders are in paaiiin but in a good way haha

W4/D1

This week was like marginally harder than previous, I definitely can't do 4 sets of 15 pushups yet, so I guess I will repeat week at least 5-6 times 🥵

W1/D1

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