Name: Playbook - CARO SUKI & ROCIO GUIRAO . - W4/D5 Friday: Full body
Uploaded: 2023-12-13T22:09:48.621Z
Duration: 45 min
Description: W4/D5 Friday: Full body

Ximena

Muy buena rutina 👏🏻👏🏻💪🏻💪🏻

Sofia

Csasin

Paula

Me encantoooo!!!!!!! a fulll y con toda la energía!

Carito

Agustina

Giorgina

Excelente! Ayer no pude hacer la de abs y hoy hice las dos juntas 💪🏼💪🏼 espero mañana poder moverme jaja

Delfina

Estuve unos días sin entrenar, pero nada más perfecto y cómodo que ya tener todas mis rutinas armadas!! Simplemente te hacen todo más fácil 😀

Sabri🫶🏽

Empecé a aumentar peso, cada vez me siento más fuerte!!

Silvia

WARM UP:
- Cat cow x 6
- Hamstring stretches x 12 (6 each side)
- Knee hugs with ankle rotations x 10 (5 each side)
- Bodyweight squat to deadlift x 12
- Plank walkouts x 6

WORKOUT
Circuit 
- Goblet squats 3 x 12
- Beginner push ups 3 x 12
- Sumo deadlift 3 x 12

Circuit 
- Rear delts 3 x 12
- Elevated hip lifts 3 x 12
- Chest flys 3 x 12

- Cat cow x 6
- Hamstring stretches x 12 (6 each side)
- Knee hugs with ankle rotations x 10 (5 each side)
- Bodyweight squat to deadlift x 12
- 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

- Kick one leg forward and up as you circle the opposite arm overhead
- Reach your hands for your toes forward off the body
- Repeat on the opposite side

12 reps (6 each side)

Hamstring stretches

- Stand tall, feet about hip width apart 
- Bring one knee up, holding the knee gently with both hands
- Rotate the ankle externally 
- Repeat on the opposite side

10 reps (5 each side)

Knee hugs with ankle rotations

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Hinge forward at the hips, reaching both hands down to the floor
- Return to starting position

Bodyweight squat to deadlift

- 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

- Goblet squats 3 x 12
- Beginner push ups 3 x 12
- Sumo deadlift 3 x 12

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to stand up

Goblet squats

- 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 wide toed out stance, holding two dumbbells forward of your body
- Bend at the hips, keeping your chest up and driving your hips back as you reach the dumbbells toward the floor
- Keep your spine straight as you squeeze your glutes, thrust your hips forward and raise the dumbbells as you straighten your legs to stand

Sumo deadlift

Triset

- Rear delts 3 x 12
- Elevated hip lifts 3 x 12
- Chest flys 3 x 12

- 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

- Lay on the floor with your legs bent, feet elevated on a pair of dumbbells
- Push through your heels bringing your hips up 
- Squeeze your glutes 
- Lower back to starting position

Elevated hip lifts

- Lying back, holding a dumbbell in each hand, arms extended up over your chest
- Lower the dumbbells out to the side opening your chest
- Raise the dumbbells back up engaging your chest

Chest flys

W4/D5 Friday: Full 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

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!!🫶

Claudia

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

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

W4/D6 Saturday: Yoga o Cardio LISS

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

W4/D5 Friday: Full body

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