Name: Playbook - Taylor Mei - W1/D4 DAY 4: Calisthenics Upper Body & Core
Uploaded: 2024-04-01T13:08:26.605Z
Duration: 45 min
Description: W1/D4 DAY 4: Calisthenics Upper Body & Core

Samer

Girl you are insane. I’m dead ❤️💀

Nicole

Excellent workout, if this does t help me get my pull ups in place, nothing will! Thanks T!

This workout definitely crushed me but feelin good!

Jess

Yizelle

This one mostly targeted my favorite muscle groups, so I replaced some exercises with slightly more challenging ones. By the end of it, my shoulders and triceps were ready to go home without me, and I also felt it in my abs. Great workout, easy to adapt for any level of fitness, again took me 70 minutes instead of 45 :)

Grisha

Tricky for a beginner with no grip strength yet 😉

Katie

Mariya Alexander

Ajumi

Perfect. Exactly what I needed and was looking for!

Kyla

Aleksandra

Good really goo's the abs I finish it at home just for time issues but the rest really good

Julieta olmedo

Megan

A good start and intro to cali! Feel like I really got the most of my muscle group work outs with the repeat super sets

Coco

Maka 🇫🇷

Loved this workout. However I would say this is definitely for the advanced. Although you can do less reps etc to make it easier.

Needed a lot of modifications for pull-ups, triceps dips, etc… but was able to manage with resistance band assists

Emma

Taylor

Love this one! Any tips on hollow body rockers and making them feel less hitchy?

It was hard but I needed more alternatives. Pull ups are a no go for me. I tried.

Karen

45 min workout’s take me almost two hours jajajaja I am new in this and rest longer but I am enjoying it

Claudia Cabrera

It's definitely not easy , I really enjoy all the variation of exercise however :)

Peppi

Love it! I used a barbell for the horizontal pull-ups part 'cause there's no low height bar like that in my gym.

Augusto

This was great but a bit too advanced for me but makes me excited to build up to completing the whole workout at somepoint! 💪👊

Ösp

Fiona

Omg....it took over an hour and I nearly died but completed the whole workout. 💪

Arsha

Warm-Up: 
5 min cardio
Wrist stretches x 2-5 minutes 
Foam roll lats x 2-5 minutes 
Internal/external rotations x 10 
Banded pull aparts x 10 
Cats and camels x 5 

WORKOUT:
A1: Assisted pull-ups 4 x 8-10 
A2: Pushups 4 x 10-12 

B1: Inverted rows 3 x 10 
B2: Hanging leg raises 3 x 10 

C2: Pull-ups negatives 3 x 5  
C3: Tricep dips 3 x 10-12 

D1: BW skull crushers 3 x 10-12 
D2: Pushup negatives 3 x 8 (slow 3 count down) 

E1: Hollow body rockers 3 x 20 
E2: Leg raises 3 x 15
E3: Straight arm straight leg crunches 3 x 20 
E4: Plank hold 3 x 30 sec

5 min cardio 
Wrist stretches x 2-5 minutes 
Foam roll lats x 2-5 minutes 
Internal/external ankle rotations x 10 
Banded pull aparts x 10  
Cats and camels x 5

- Walk on the treadmill set to an incline

Treadmill incline walk

- Follow along to the video stretching your wrists

Wrist Stretches

Foam Roll Lats

- Rotate your ankle internally 
- Rotate your ankle externally
- Work both sides

Internal and External Ankle Rotations

- 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

- 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

Warm Up

A1: Assisted pull-ups 4 x 8-10 
A2: Pushups 4 x 10-12

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

Assisted Pull-Ups

- 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

Superset

B1: Inverted rows 3 x 10 
B2: Hanging tuck leg raises 3 x 10

- Get under an elevated bar with your legs bent and feet on the ground
- Grab the bar with your hands outside body width and hang from the bar
- Pull your chest to the bar performing an inverted row
- Return to the start position

Inverted Row

- Hang from a bar
- Tuck your knees up in a controlled manner

Hanging Tuck Leg Raises

C2: Pull-ups negatives 3 x 5  
C3: Tricep dips 3 x 10-12

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower as slow as possible until your arms are fully extended

Pull-up Negatives

- Start by suspending yourself on the Pbars
- Bend at the elbows to lower down
- Keep your elbows close to your body and your torso slightly tipped forward 
- Extend your arms engaging your triceps/chest to push yourself up

Tricep Dips

D1: BW skull crushers 3 x 10-12 
D2: Pushup negatives 3 x 8 (slow 3 count down)

- Begin in kneeling position with arms extended onto the box
- Bend your elbows so that your forearms touch the box
- Press into your hands to extend back up

BW Skull Crusher

- Get in to a push-up position
- Lower yourself to the ground slowly 
- Place you knees on the ground once at the bottom
- Press yourself back up and get into the starting position

Pushup Negatives

E1: Hollow body rockers 3 x 20 
E2: Leg raises 3 x 15
E3: Straight arm straight leg crunches 3 x 20 
E4: Plank hold 3 x 30 seconds

- Hold your arms and legs extended above the floor as you rock back and forth
- Keep your core engaged and your lower back on the floor

Hollow Body Rockers

- Lay on your back with your hands on the ground at your sides for stability 
- Raise your legs off the ground until they are straight up
- Lifting your hips slightly off the ground
- Lower them back towards the ground stopping just short of them resting

Lying Leg Raises

- 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

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

Plank Hold

Core

W1/D4 DAY 4: Calisthenics Upper Body & Core

Oh my goodness! I cannot tell you how happy this has made me! I literally (and I mean literally) have spent years terrified to press the play button of any fitness video, simply scared to fail and the consequences of thoughts that I would plunge myself into in response. That said, I honestly really enjoyed this session!

It actually made me feel so good about myself and I actually am looking forward to the next session. I was scared that the session would be too hard for me (as someone who had lost a lot of muscle from a past eating disorder) however the fact that we can go through this in our own time gave me so much confidence to push myself. My legs feel like jelly but my pride feels restored!! Thank you so much!!

Tilly

Fatma Fahmy

W1/D1 DAY 1: Lower Body

I think it can use more upper body, I already used to work out but felt I can do more at the end for upper body

It was awesome! I felt I really challenged myself!

Dora

W1/D2 DAY 2: Handstands & Core

Ooo it was hard but I will be so thankful for it in my next gymnastics session!

Rylee

Rachit

W1/D3 DAY 3: Single Leg Strength

I hate you in a good way, I’m on the floor now 😃😃

Rafidah

W1/D5 DAY 5: 20 min HIIT

Really good workout! Just enough to get very tired but not too worn out to be unable to do another session tomorrow!! Definitely great for my gymnastics practice!!

The starfish cruch was the most difficult to do. The core is definitely burning 🔥🔥🔥

W1/D4 DAY 4: Calisthenics Upper Body & Core

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