Name: Playbook - CARO SUKI & ROCIO GUIRAO . - W3/D5 Friday: Upper body
Uploaded: 2023-12-13T22:09:48.629Z
Duration: 45 min
Description: W3/D5 Friday: Upper body

Como me costó la última vuelta! Increíble 💪🏼💪🏼💪🏼

Dafne

Barbara

Virginia

Sofia

Caro

Natalia

Florencia

Agostina

Giorgina

Soledad

Camila

Carolina

Majo

Buenisima! se sigue sintiendo el trabajo muscular💪💪

Sira

Hoy me tocó desde casa porque no llegue a ir al gym, con elementos medios inventados pero igual de efectivo 😅👌🏻🎉

Luciana

Vero

Maria

genialll la rutina y el último abs ni te cuento!!!!

Carito

Susana

Guadalupe

Chechu

Domingo y se entrena porque tus rutinas son motivación! 💪🙌💪❤️

Flor

Esperando el recargadoooooo 💪🏻💪🏻💪🏻

silvina

Martina

Estela

Andrea

Maria Florencia Aseff

Maria Victoria Guevara

Daiana

Mili

Romina

🔥🔥💯 mis tríceps tienen algo que objetar 😂

Sabri🫶🏽

Claudia

Eloisa

Recuerden que no se descansa casi nada entre ejercicios que están dentro del mismo superset o circuito. Se hacen seguidos o con mínimo descanso entre sí y se descansa entre 1 y 3 minutos al finalizar cada vuelta.

Los finisher siempre son opcionales =)

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

Arm swings

- Circle your arms out to your sides, warming up the shoulders

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

Warmup

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Tricep push ups

- Start in a high plank position with both hands  on dumbbells
-  Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared to the floor

Renegade rows

- Lay on the floor with your legs bent, feet flat on the floor
- Push through your heels bringing your hips up into a glute bridge position
- Holding a dumbbell in each hand, arms extended up over your chest
- Lower the dumbbells by bending your elbows
- Press the dumbbells back up, engaging your chest

Chest press

Circuit 1

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Supermans

- 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

Overhead tricep extension

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

Circuit 2

- 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 delt

- 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 in a seated position, with your arms bent behind you, hands on the floor for support
- Raise your feet off the floor and tuck your knees to your chest
- Extend your legs back out, then raise them up 
- Alternating back and forth between the v-in and v-up

V-up to v-in

Circuit 3

W3/D5 Friday: Upper body

Pamela

Wooooof. Lol. Thank you! Looking forward to this Level Up.

Barrett

W1/D1 Monday: Leg day

Clara

Hermosamente inchequeable el último ejercicio jajaja! Hermoso entrenamiento 🫶🏻

Maru

Cuando ves la rutina decis: “ah, viene tranqui”… pues no mi cielaaaa!! Vas a morir post training seguro, si es que no fue duranteee 🤦🏼‍♀️🙌🏻

Belula

W1/D2 Tuesday: Upper body

Hice esto porque no estaba muy motivada, ahora tengo energía devuelta, gracias!

W1/D3 Wednesday: HIIT

si alguien encuentra mis piernas mandenmelas 😂

Mari

W1/D4 Thursday: Leg day

Me encanta que las rutinas de upper body incluyan core 🩷

Rocio

W1/D5 Friday: Upper body

Como decimos siempre, nunca subestimar las rutinas de caro🤣🤣🤣🤣🤣🫶🔥

Great workout on a rainy day! 💪🏻😁

Agustina

W1/D6 Saturday: Glutes

La semana pasada arranqué devuelta éste entrenamiento. ¿Caro, qué te pasó mientras hacías esta rutina? 😂😂🥵🥵🥵

W3/D5 Friday: Upper body

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