Name: Playbook - CARO SUKI & ROCIO GUIRAO . - W4/D3 Wednesday: Upper body
Uploaded: 2023-12-13T22:09:48.605Z
Duration: 45 min
Description: W4/D3 Wednesday: Upper body

Ximena

Emilia

Csasin

Andrea Florencia

Me encanta entrenar con ustedes gracias por crear este hábito que me hace sentir tan bien!!!

Carito

Jorgelina

Analía

Agustina

Giorgina

Claudia

Silvia

Sabri🫶🏽

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

WORKOUT
Circuit
- Chest press 3 x 12
- Bent over rows 3 x 12
- Dumbbell high pulls 3 x 12

Circuit
- Beginner side plank hold 3 x 40 sec (20 sec each side)
- Bicep curls 3 x 12
- Tricep dips 3 x 12

- 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

- Chest press 3 x 12
- Bent over rows 3 x 12
- Dumbbell high pulls 3 x 12

- Lay on the floor with your legs bent to 90 degrees
- 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

- 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

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

Dumbbell high pulls

Triset

- Beginner side plank hold 3 x 40 sec (20 sec each side)
- Bicep curls 3 x 12
- Tricep dips 3 x 12

- Get into a kneeling elbow side plank position
- Elbow stacked under the shoulder, top arm extended up toward the ceiling
- Body in a straight line from head to knees
- Hold position for desired time
- Repeat on the opposite side

40 seconds (20 sec each side)

Beginner side plank hold

- 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

- 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

W4/D3 Wednesday: Upper body

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

Sofia

Martina

W1/D1 Monday: Leg day

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

Nati

Bici a full eso se sintió 🤪🤪🤪🤪

Vanina

W1/D2 Tuesday: Yoga o Cardio LISS

Me gustó mucho! Agotador para principiantes jaja 😁

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

Luciana

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!

W2/D4 Thursday: Yoga o Cardio LISS

Excelente!!! Cuanta energia se libera!!🫶

Dai Allegrina

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

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!!!

W4/D3 Wednesday: Upper body

Community

More workouts from CARO SUKI & ROCIO GUIRAO .