Name: Playbook - CARO SUKI & ROCIO GUIRAO . - W3/D3 Wednesday: Upper body
Uploaded: 2023-12-13T22:09:48.520Z
Duration: 45 min
Description: W3/D3 Wednesday: Upper body

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

Ximena

Luciana

Nati

Genial mis brazos y espalda lo agradecen 👏

Andrea Florencia

37 grados acá en Argentina y metimos 3er día de upper body! Me quedaron temblando los hombritos 🤪

Analía

Giorgina

Perfecto! Pero me llevo 25 min la rutina, estaré haciendo algo mal?

Gaby

Claudia

Hay mucha gente que detesta hacer brazos, a mi AHORA me gusta, lo disfruto y siento muchas más fuerza en ellos 🤩💪🏽💪🏽 Son ustedes jajaja

Sabri🫶🏽

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

WEDNESDAY:
Superset 
- Shoulder press combo 3 x 12
- Bent over rows 3 x 12

Superset 
- Lateral raises 3 x 10
- Plank rotations 3 x 10

Superset 
- Bicep curls combo 3 x 10
- Tricep extension 3 x 10

- 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 combo 3 x 12
- Bent over rows 3 x 12

- Hold your arms to the outside of the shoulders with your arms bent to 90 degrees, weights around each wrist
- Rotate your hands forward until your palms are facing the floor
- Rotate your arms back up
- Press your arms overhead
- Lower your arms with control

Shoulder press combo

- 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

- Lateral raises 3 x 10
- Plank rotations 3 x 10

- 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

- Start in a high plank position,
- Rotate into a side plank position, reaching the top arm toward the ceiling
- Return to the starting position and repeat on the opposite side

Plank rotations

- Bicep curls combo 3 x 10
- Tricep extension 3 x 10

- Holding a dumbbell in each hand with palms facing outward
- Curl the dumbbells forward and up toward the shoulders, engaging your biceps
- Lower the dumbbells with control back down to starting position
- Curl the dumbbells wide (out at a diagonal from the body) toward the shoulders, engaging your biceps
- Lower the dumbbells with control back down to starting position

Bicep curls combo

- Hold a single dumbbell overhead
- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Tricep extension

W3/D3 Wednesday: Upper body

Martina

Super fun and perfect for everyone who wants to get back on track!

Żaneta 

W1/D1 Monday: Leg day

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

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!!!

Macarena

W1/D4 Thursday: Yoga o Cardio LISS

W1/D5 Friday: Full body

Susana

Brenda

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

Maria Bello

Felíz volví a retomar! Que bien me siento!

Yuliana

W2/D3 Wednesday: Upper body

Días complicados, el cardio liss me salvo 💪🏼

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

W3/D3 Wednesday: Upper body

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