Name: Playbook - CARO SUKI & ROCIO GUIRAO . - W1/D3 Wednesday: Upper body
Uploaded: 2023-12-13T22:09:48.193Z
Duration: 40 min
Description: W1/D3 Wednesday: Upper body

Me gustó mucho! Agotador para principiantes jaja 😁

Ximena

Agustina

Alejandra

Vanina

Genial para retomar la rutina de brazos después de un tiempo de no hacer nada 😅

Ornela

Elisha

Excelente rutina! Me hace bien al alma el ejercicio🫶

Claudia

Feliz de comenzar mi primer día con esta rutina, gracias chicas!

Gaby

Hermoso! Sencillo y efectivo. Para quienes se inician y re-iniciantes es ideal 👌 porque es efectivo y a la vez fácil de hacer. Me sirven muchísimo los videos para ir siguiendo la secuencia. Contentísima. 😁

Mayra

Quisiera por favor que las explicaciones escritas tambien esten en español. Gracias

Anto

Cuesta empezar pero que bien que hace🤩

Mi primer día! ✅🥳🙌 vamos por más 😘

Jennifer

Nazia

Estas rutinas parecen ser tranquilas pero dos días de dolor asegurados!! Jajaja estoy amando el plan 😍😍😍😍😍

Marce

vanesa iglesias

Tina

Natacha

Csasin

Agostina

Kuky

Nati

Me quedaron ardiendo los hombrosssss ❤️❤️amo todo

Rocio Del Valle

Macarena

Si llego a tener un poquito el lomazo de uds me conformo😆

Milagros

Micaela

Analía

Muriel

Luli

Nerina

Ahora bien, mañana espero poder mover los brazos...

Brenda

Renata

It was amazing! Super training for beginners💪🤗

Gran rutina de brazos para alguien como yo que lo odia jajaja son lo más 🫶🏻

Flor Reynoso

Me encanto la clase
Soy yo la q tengo q recuperar estado físico

Paula

BELÉN

Marilin

Johanna

Clarisa

Daiana

Buenísima clase! Me encantó!! Gracias !’

Angelica

Cecilia

Gimena

Maria

WARM UP:
- Cat cow x 6 
- Arm swings 20 seconds 
- Arm circles 20 seconds (10 sec per side)
- Plank walkouts x 6

WORKOUT:
Superset 
- Shoulder press 3 x 12
- Bent over rows 3 x 12

Superset 
- Beginner push ups 3 x 10
- Lateral raises 3 x 10

Superset 
- Rear delts 3 x 10
- Tricep dips 3 x 10

Set
- Bird dog 3 x 12 (6 each side)

- Cat cow x 6 
- Arm swings 20 seconds 
- Arm circles 20 seconds (10 sec per side)
- Plank walkouts x 6

- Begin positioned on your hands and knees
- Round your back up and tuck your chin
- Arch your back down and look forward

Cat cow

- Swing your arms, criss crossing forward of your body then out to your sides

Arm swings

- Circle one arm out to your side, warming up the shoulders while simultaneously sitting the hips back and down into a squat
- Complete desired reps then repeat on the opposite side

20 sec (10 sec each side)

Dynamic arm circles

- Start in a standing position
- Squat down and place both hands on the floor
- Walk your hands forward until you are in a high plank position
- Walk your hands back toward your feet, then stand up to starting position

Plank walkouts

Warm up

- Shoulder press 3 x 12
- Bent over rows 3 x 12

- Hold two dumbbells to the outside of the shoulders with your arms bent to 90 degrees
- Press the dumbbells overhead
- Lower dumbbells with control

Shoulder press

- Bend at hip keeping your core engaged
- Keep a slight bend at the knees
- Pull up keeping your elbows close to your body
- Engage your lats as you pull

Bent over rows

Superset

- Beginner push ups 3 x 10
- Lateral raises 3 x 10

- Start in a kneeling high plank position with hands slightly wider than the shoulders
- Contract your abs and tighten your core by pulling your belly button toward your spine
- Slowly bend your elbows and lower yourself to the floor, until your elbows are at a 90-degree angle
- Contract your chest muscles and pushing back up through your hands, returning to the starting position

Beginner push ups

- Start in a standing position with a dumbbell in each hand
- Keep a slight bend at the elbows
- Raise the dumbbells laterally up to shoulder height
- Lower the dumbbells with control

Lateral raises

- Holding a dumbbell in each hand, hinge forward at the hips
- Keeping a slight bend at the elbows, raise the dumbbells until your arm are in line with the shoulders
- Engage your rear delts and lower the dumbbells back down to below the shoulders

Rear delts

- Sit on the ground with your knees bent, butt raised off the ground, and hands behind you, directly under your shoulders
- Bend your arms, lowering yourself until just before your butt makes contact with the ground
- Extend your arms, pressing back up to starting position

Tricep dips

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Return them to the starting position 
- Repeating on opposite side

12 reps (6 each side)

Bird dog

W1/D3 Wednesday: Upper body

29 semanas de embarazo, tenía que bajar de level up y me encantó start up!!! ❤️

W1/D3 Wednesday: Upper body

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