Name: Playbook - CARO SUKI & ROCIO GUIRAO . - W2/D3 Wednesday: Upper body
Uploaded: 2023-12-13T22:09:48.404Z
Duration: 45 min
Description: W2/D3 Wednesday: Upper body

Ximena

Maria Bello

Felíz volví a retomar! Que bien me siento!

Yuliana

Tina

Natacha

Csasin

Victoria

Rocio Del Valle

Anca

Lara

Paula

Macarena

Florencia Rizzi

Giorgina

Johanna

Brenda

Dai Allegrina

Sofia

Claudia

Maria

Belen

Empezé hoy  estuvo buenísimo, lo hice con pesas de 5 kilo y se siente potente.

Patricia

Buenísimo!!! Seguramente me resultó “liviana” por así decirlo, ya que hice el Tropical y el Level Up de Caro!! En ese caso, puedo ir agregando peso??😎😚

Sabri🫶🏽

Silvia

me quedaron los hombros pidiendo perdón 🤣

Carolina

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
- Rear delts 3 x 12

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

Superset 
- Bicep curls 3 x 10
- Tricep kickbacks 3 x 10

Set
- Beginner high plank hold 3 x failure

- 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
- Rear delts 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

- 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

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

- Bicep curls 3 x 10
- Tricep kickbacks 3 x 10

- Holding a dumbbell in each hand with palms facing outward
- Curl the dumbbells up toward the shoulders, engaging your biceps
- Lower the dumbbells with control back down to starting position

Bicep curls

- Hinge forward keeping a slight bend at your knees
- Hold a dumbbells in each hand, arms bent to 90 degrees at your sides
- Extend your arms, engaging your triceps
- Lower the dumbbells back down to starting position

Tricep kickbacks

- Get into a kneeling high plank position, hands directly under the shoulders
- Body in a straight line from head to knees
- Hold position for desired time

Beginner high plank hold

W2/D3 Wednesday: Upper body

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

Martina

W1/D1 Monday: Leg day

Bici fija con Podcast es la que va! 🚴🎧💪🏼

Nati

Carito

Bici a full eso se sintió 🤪🤪🤪🤪

Vanina

W1/D2 Tuesday: Yoga o Cardio LISS

Me gustó mucho! Agotador para principiantes jaja 😁

Agustina

Alejandra

W1/D3 Wednesday: Upper body

These days are helping me get back into yoga. Yay 🙏🏽🪩

Barrett

Bicicleta 45 minutos aprovechados a fulll!!!

W1/D4 Thursday: Yoga o Cardio LISS

Luciana

W1/D5 Friday: Full body

Susana

W1/D6 Saturday: Yoga o Cardio LISS

W2/D1 Monday: Leg day

Recuperando día de entrenamiento 💪🏼 semana ganada otra vez 🔥

W2/D2 Tuesday: Yoga o Cardio LISS

Días complicados, el cardio liss me salvo 💪🏼

Opté por una caminata enérgica de 45 minutos aprovechando el solcito!

W2/D4 Thursday: Yoga o Cardio LISS

Excelente!!! Cuanta energia se libera!!🫶

W2/D5 Friday: Full body

W2/D6 Saturday: Yoga o Cardio LISS

Energizante para empezar la semana!💪🫶

Paula Foletti

W3/D1 Monday: Leg day

W3/D2 Tuesday: Yoga o Cardio LISS

Me gusto mucho. Aún uso poco peso pero haciendo muchas repes gano confianza! 🥰

W3/D3 Wednesday: Upper body

Where do you get those cute ankle weights???

El placer de otro día ganado 
sumando dificultad 🔥🔥🔥

W3/D4 Thursday: Abs

W3/D5 Friday: Full body

W3/D6 Saturday: Yoga o Cardio LISS

Loving these!!!! Perfect way to get back into lifting. Thank you! Can’t wait to see what the other sessions have to offer.

W4/D1 Monday: Leg day

W4/D2 Tuesday: Yoga o Cardio LISS

Emilia

W4/D3 Wednesday: Upper body

Agotador, tuve que dejar una semana de entrenar y recién vuelvo con esta rutina! Me encantó

Fernanda

Entrenar con ustedes es un placer por un montón de beneficios pero algo que me encanta es aprender porque gracias a sus tutoriales adapte esta rutina con la dificulta necesaria para subirla de nivel 🤩

W4/D4 Thursday: Abs

Muy buena rutina 👏🏻👏🏻💪🏻💪🏻

W4/D5 Friday: Full body

W4/D6 Saturday: Yoga o Cardio LISS

Ufff parecía re inofensiva la rutina pero tengo las piernas prendidas fuego🔥🔥🔥 me encantó!!!

W2/D3 Wednesday: Upper body

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