Name: Playbook - Taylor Mei - W2/D3: Upper Body & Cardio
Uploaded: 2024-04-01T13:08:26.958Z
Duration: 45 min
Description: W2/D3: Upper Body & Cardio

candice

Loved the AMRAP at the end. What a finisher🥵

Chris

Really good! That last amprap is so good. The last time I did it tho I missed that you’re supposed to repeat for 15 mins (smh) so this time was MUCH better. Lol

Michelle

My upper body strength has increase with these programs also my push-up endurance and range of motion has also gotten better 😬

Katie

The sweat is pouring! Love this program!🔥

Holly

Upper Body Warm-up:  
+ Pike compression (standing) 1 x 20 sec 
+ Inchworm to cobra 1 x 5  
+ Banded pull aparts 1 x 10  
+ Banded upright rows 1 x 10  
+ Banded front raises 1 x 10

Circuit: 
+ DB Lat pullovers 3 x 15 
+ DB bicep curls 3 x 15
+ Banded supermans 3 x 15 

Circuit: 
+ DB SA row: 3 x12 
+ DB pull throughs 3 x 10 (each side)
+ BW skull crushers 3 x 15 

Superset: 
+ DB lateral raises 4 x 15 
+ Lateral raise hold 4 x 20 sec 

Finisher: 15 mins: AMRAP 
+ Burpees 1 x 15 
+ DB lunge w/ OH press 1 x 12 
+ DB step ups 1 x 12 
+ Crunches 1 x 20 

Upper Body Cool Down:  
+ Cobra 1 x 20 seconds  
+ Downward dog to cobra 1 x 8
+ Arms elevated shoulder extensions 1 x 15 sec 
+ Table top rocks 1 x 10

+ Pike compression (standing) 1 x 20 sec  
+ Inchworm to cobra 1 x 5  
+ Banded pull aparts 1 x 10  
+ Banded upright rows 1 x 10  
+ Banded front raises 1 x 10

- Stand with your feet together 
- Lean forward as far as you can placing your head on your legs

Pike Compression (standing)

Inchworm to Cobra

- 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

- Hold band in front of your body palms facing you, looped under both feet
- Raise your elbows up and to the sides, pulling the band towards your chin
- Keeping the band close to the body
- Pause at the top, elbows no higher than the shoulders
- Return back to starting position

Banded Upright Row

- Stand with a band under your feet and grasped in both hands
- Rise your hands to the front activating your delts
- Lower your hands

Banded Front Raise

Upper Body Warm Up

+ DB Lat pullovers 3 x 15 
+ DB bicep curls 3 x 15
+ Banded supermans 3 x 15

- Lying flat on a bench with one dumbbell in both hands 
- Lower dumbbell over head as far as you can with a slight bend in the elbows
- Pull dumbbell back up to starting

DB Lat Pullovers

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbells up engaging your biceps 
- Lower with a controlled motion

DB Curls

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Lower back to starting position

Banded Supermans

Circuit

+ DB SA row: 3 x12 
+ DB pull throughs 3 x 10 (each side)
+ BW skull crushers 3 x 15

- Start with back flat and dumbbell in one arm 
- Engaging lats, pull dumbbell bending at the elbow
- Stop when tricep is parallel to your back 
- Lower slowly with control 
- Work both sides

DB SA Row

- Begin in a high plank position with a dumbbell place on one side of your body
- With the opposite hand pull the dumbbell through to the other side
- Alternating each rep

DB Pull Throughs

- 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

+ DB lateral raises 4 x 15 
+ Lateral raise hold 4 x 20 sec

- Keep a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement

DB Lateral Raise

- Raise your arms laterally to shoulder height
- Hold for time

Lateral Raise Hold

Superset

Finisher: 15 mins: AMRAP 
+ Burpees 1 x 15 
+ DB lunge w/ OH press 1 x 12 
+ DB step ups 1 x 12 
+ Crunches 1 x 20

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpees

DB lunge w/ OH press

- Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the back leg up, lifting the knee forward of your body 
- Step down and repeat 
- Work both sides

DB Step Up w Knee Drive

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

Finisher: AMRAP

+ Cobra 1 x 20 seconds  
+ Downward dog to cobra 1 x 8
+ Arms elevated shoulder extensions 1 x 15 sec 
+ Table top rocks 1 x 10

Cobra Stretch

Downward dog to cobra

- Sit on the edge of a bench with your hands on the box and your feet firmly on the ground in front of you 
- Shift your weight off the box and down towards the ground as you keep your hands on the box to create a stretch in your shoulders

Arms Elevated Shoulder Extension

Table Top Rocks

Upper Body Cool Down

W2/D3: Upper Body & Cardio

Been a hot minute since I stepped on a treadmill. Great first day !

Kyla

Excellent as always, but particularly enjoyed the cool down. It gave me stretches for the upper body that I hadn’t thought of or used before. Ppl don’t give it enough credit but mobility is super important and a vital part of keeping the body young. Thanks T! ☄️🌲

Symone

W1/D1: Full Upper Body & Cardio

Really solid workout. Working up to doing the full reps, was shaking like a stripper towards the end!

W1/D2: Lower Body & Core

Great. Loved it. I just have a feeling that my left shoulder mobility is not very good. It is a bit forward I guess. Is there anything I can do to improve it?

Paris

Spicier then it looks. Lots of great exercises ❤️

Another banger. Really showed me what I need to work on. Thank you for the workout!

W1/D3: Upper Body & Cardio

Awesome sauce! Full of all of my favourites ❤️

Laura

Andrea

W1/D4: Lower Body & Core

W2/D1: Full Upper Body & Cardio

Ariel

Josie

So good. Great burn. Added a 15 min interval cycle right before the cool down.

W2/D2: Lower Body & Core

Excellent work out! I think I’m going to have to do the whole two weeks again and up the weights a little 🔥🔥🔥

What a great end to this summer shred workout. Going for another 2 week round!

Knees hurt a tiny bit. Have worked them a lot this week. Killer burn. Nice workout. Need to do cardio still.

W2/D3: Upper Body & Cardio

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