Name: Playbook - Bela Fernandez - W1/D2 Upper body
Uploaded: 2022-01-05T20:33:53.942Z
Duration: 45 min
Description: W1/D2 Upper body

This one required a barbell, did not have one at home.

Estefania

Cailyn

- Push ups - 2x8
- DB rows - 2x10
- Tricep Dips - 2x10
- Around the Worlds 2x12
- Shoulder press 2x10

Superset
1. Plank - 2x30sec
2. Twisting planks 2x30sec

- From kneeling position 
- Place 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

Push Ups

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

DB Bent Over Rows

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Tricep Dips

- Using Dumbbells make a big circular motion with your arms 
- Slow and controlled movement

Around The Worlds

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell Overhead Press

- Start in a plank position
- Keep your core engaged

Plank

- Rotate your hips from one side to the other
- Keeping your back flat and your core engaged

Plank Twists

Superset

W1/D2 Upper body

Home guide explanation video

Jasmine

Karla Perez

Rodney

W1/D1 Lower body

Tasha

Kathy

W1/D3 Lower body

Milli

W1/D4 Upper body

W2/D1 Lower body

W2/D2 Upper body

W2/D3 Lower body

W2/D4 Upper body

W3/D1 Lower body

W3/D2 Upper body

Bela Fernandez

W3/D3 Lower body

W3/D4 Upper body

W4/D1 Lower body

The workout was only 30% loaded.  Please fix it.

Lucia Carvalho Fitisemanu

W4/D2 Upper Body

W4/D3 Lower Body

The exercises were not uploaded correctly.  Only had the workout was included in the videos.

W4/D4 Upper Body

Ana karen

Only half the workout is loaded.  Very disappointing

W5/D1 Lower body

W5/D2 Upper Body

W5/D3 Lower Body

It's frustrating that the exercises aren't complete.😠

W5/D4 Upper Body

The workout was not correctly loaded.  I got shorted

W1/D2 Upper body

Community

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