Name: Playbook - X2: Omar x Emily - W3/D2: Upper Body & Cardio
Uploaded: 2021-01-18T11:49:24.271Z
Duration: 45 min
Description: W3/D2: Upper Body & Cardio

Allyson

Killed it. It kinda got me but I came out on top.

Khalil Blaine

Lara

The jump rope is almost too much but great all at the same time!

Tricia

Yo!  This is definitely no joke!  The slider push ups get me every time and the pyramid burpees 😩💪🏾

Bethany McDowell

I have a different taste for the jump rope now.... 😂

Carol Phillips

Holy sweat! I look like I went for a swim. Love these workouts. They are the highlight of my lunch break.

Jessica

UPPER BODY

Complete all A set exercises for 4 sets before moving onto B set, etc

What You Need:
➡️ Dumbbell
➡️ Bench/Smith Machine 
➡️ Med Ball
➡️ Sliders
➡️ Mini Band
➡️ Jump Rope

Make sure you have your knees back as far as you can and core engaged. 

Alternating arms, 20 reps total

Modification:
➡️ towel on a slippery floor (put mat under knees)

[Slider] Single Arm Lateral Push-Up Slides

Make sure back is flat during the bent over row, make the hops light!

Bent Row Burpees

Complete 30 sec each direction at a constant tempo

[Band] Arm Lateral Plank Walks

Jump Rope

Complete 4 rounds of set B movements, no rest

Modification:
➡️ push back into “rocket position” then drop knees for the push-up component of the movement

[Body Weight] Rocket Push-Up

Modification:
➡️ Press ball as crunch up

[Med Ball] Straight Arm Straight Leg Crunch

You can use a bench or smith machine to incline. The lower the incline the harder it is.

[Body Weight] Narrow Incline Constant Tension Push-Ups

Start at 1 rep of Burpee then hold the plank on your elbows for a count of 10 seconds. Then do 2 burpees, hold the plank for 10 seconds. Keep increasing the Burpee reps by one until you reach 10 reps and then work down the pyramid.

Try to take no rest!

[Body Weight] Plank Burpee Pyramid

FINISHER

W3/D2: Upper Body & Cardio

Vanessa

It was fun and way harder than I thought. Great workout

Erica Ravelo

Carolina

W1/D1: Full Body Unilateral

Rachel Takacs

Great. Feeling good, definitely kept stretching out sore muscles.

Kaila

W1/D2: Push Pull

Fatima Bekkari

Stacey

This was definitely a killer!!! But got it done.. almost died... but I didn’t hahahahaha

Valerie

W1/D3: Cardio

I thought I was in shape... this was killer even with some equipment modifications!

W1/D4: Legs & Core

Not sure if it should be cycle through for 20 min or do 10 rounds (so each circuit 3 times)

I added a progression pull up work out. I did it prior the cardio workout.

Kneeling Lat Pull Down
Scapular Pulls 
Pull Up Negative (Work way up to 30sec negative hold) Did 3 secs today. 
Banded Pull Ups 
Inverted Row
All 3 Set 8-10 Reps 

I am very determined to get 5 full body pull ups by the end of this 6 weeks. And drop 10 pounds.

W1/D5: Cardio

Mobility + Cardio = Intelligent Drip. Got it done! Easy peezy!

Kaylyn

W1/D6: Mobility

Great. Really stretched and rolled out sore muscles.

W1/D7: Active Recovery

Christy

W2/D1: Full Body Unilateral

Burpee finisher was too difficult for the level I am currently at. Loved this workout though

W3/D2: Upper Body & Cardio

Community

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