Name: Playbook - Taylor Mei - W2/D1
Uploaded: 2023-01-02T14:10:42.290Z
Duration: 45 min
Description: W2/D1

Fast but very effective workout 💯👍🏻

Stephanie

a workout specific warm up would be great! if that’s possible on here

Brit

It was amazing 🥰but I've noticed some issues. The very first clip won't show 🙈! 

And can you suggest a good alternative to P-Bar shoulder shrugs? 

Thank you💜💫!

Mailin

laura

P bar tuck sits are fun! Can’t wait til I can do more with them!!

Laura

I am feeling great and workout is very challenging!!

Ramya

Anna Neumann

Day 1: Upper Body  
45-60 seconds rest unless otherwise stated  
Circuit 1:  
- Incline pushups 3 x 10-12  
- Inverted rows 3 x 8-10  
- Body weight skull crushers 3 x 12  
Circuit 2:  
- Self spotted chin-ups 3 x 8-10  
- Pbar shoulder shrugs 3 x 10  
- Modified pushups 3 x 12-15  
Circuit 3:  
- Tuck sit 3 x 5-15 seconds  
-  High plank shoulder taps 3 x 10 (each side) 
 -  Seated trucks 3 x 12

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

Incline push-up

-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

-Place your hands on a wall in front of you at roughly head height
-Hinge at the elbow dropping them down as your head cleans into the wall and your forearms rest on the wall
-Extend your arms pushing your body back to the starting position.

Bodyweight skull crushers

Circuit 1

-Stand and hold on to a bar at head height
-Bend your legs lowering yourself down until your arms are extended
-Pull yourself up to the starting position using your legs to assist if needed

Self spotting chin-ups

-Elevate your body on your hands between some parallel bars
-Activating your traps, and scapula raise yourself up using your shoulders in a reverse shrugging motion

P-bar shoulder shrugs

-Get into a push-up position with your knees on the ground
-Lower your chest towards the ground
-Push yourself back up to the starting position

Modified push-up

Circuit 2

-Hold your body up of of two parallel bars 
-Raise both your legs up bent at the knee and hod this position

P-bar tuck sit

-Start in a high plank position 
-Lift one hand at a time reaching across with your hand to tap the shoulder opposite

High plank shoulder taps

-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

Circuit 3

W2/D1

Harder than I thought it would be! It was a great arm day full of basics I've been needing. 🤘

Ellie

Sorah

Awesome !! Super excited to keep growing and become better at it

Layonna

W1/D1

I didnt enjoy this one as much as yesterday. It was still great! The hamstring curls are hard to accomplish wothout sliders and finding an alternative wasn't great while at the gym. Everything else was fun and solid basics!

Total killer! After weight training for months, I am completely humbled by these body weight movements 😂💪

Amber

Jenna

W1/D2

Good workout!! Just wish there were some alternatives to the inverted row and self spotting pull ups. Also some wrist-friendly alternatives as well!

Alexandria

I am really loving your workouts! So far I am seeing more progress with your programs than any others I’ve tried on this app so far—exciting! :) I’m looking forward to see how week two goes! 😄

Hannah

Denise

W1/D3

Another great leg workout! My legs tire out quicker than my arms, but I’m sure this will help with that! :)

yangBAE

love the leg workouts, can’t complain! i want even more 😍

Allycia

W1/D4

Such a fast and effective workout!👍🏻

Jasmine

Inez

W2/D2

The workouts seem so simple yet they’re so effective!

Brooke

Static pull up holds - 10 reps?
Time limit instead?

Millie

W2/D3

Great! Just a heads up the last exercise - body weight squats - say 15 minutes per set, not sure if that’s on purpose lol

Holly

Glenda

The last body weight squat exercise says minutes instead of reps FYI

W2/D1

Community

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