Name: Playbook - Taylor Mei - W2/D1
Uploaded: 2024-04-01T13:08:26.754Z
Duration: 45 min
Description: W2/D1

Loved the P-bar exercises! I don’t have access to p-bars so I just used our dip bars

Kierra

Chris

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!!

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 with and underhand grip 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

Jean

Jenna

Yizelle

W1/D1

Another great workout! Really enjoy this cali program! I didn’t have a box to jump on, so replaced this exercise with step ups.

Sasha

Violeta

It was a little bit challenging, but I nailed it 👌

Claudia

W1/D2

Really enjoyed this workout- it was tough but doable 💪🏻🔥😍

Not easy 🥵 but I enjoyed it very much.

Israel

W1/D3

Natalie

W1/D4

Sophie

Katie

Gere Zsanett

W2/D2

It is not the first time in this course that pull up/chin up is mixed up. Meaning you say you want to see a pull up but the explanatory video shows a chin up. Or vice versa. Also, static holds in this workout with reps but no time. 

Otherwise I am a fan of your workouts :)

Sara

André

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

Brooke

W2/D3

Awesome program! Excited to start the next one!

Ilsa

I absolutely love these workouts, no weights and I still feel like my legs are toast at the end of them!  More like this please!!!!

W2/D1

Community

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