Name: Playbook - CARO SUKI & ROCIO GUIRAO . - W5/D2 Tuesday: Upper body
Uploaded: 2023-12-13T22:09:48.740Z
Duration: 45 min
Description: W5/D2 Tuesday: Upper body

María Capozzi

Rocio

Virginia

Carolina

Natalia

Florencia

Buenísima! Una vez más, gracias por tanto... Estoy entrenando 6 veces a la semana y estoy feliz !

Soledad

Camila

Giorgina

Maricel

Bernardita

Majo

Mortal... costó pero se hizo 🥵💪❤️

Belula

Stephanie

Sofia

Tiemblan los bracitos!!! jajaja 😂 😂 😂

Carito

Leila

Rota !!! Por dios como engaña !! Jajajaj

Destruida pero FELIZZ de mis logros! Gracias Caro y Rocio son lo más!!!

Marcela

Guadalupe

La rutina perfecta de brazos existe y está en esta app 💪🏼 , ya mismo va directo a favoritos!! 🙌🏼

Susana

Noemi

No siento los brazos, pero ya lo disfruto!!!

Daiana

Maria Victoria Guevara

Dani

Sabri🫶🏽

Romina

Strong arms! 🏋️‍♀️💪🤍❤️

Chechu

Sin hombros!! Literal! 😵‍💫😵‍💫

Xime Pedraza

Ayyy caro sos el lobo disfrazada de caperucita. El de una una sola pierna q parecia inofensivo con 5 repeticiones un 🔥🔥 😅😅😅

silvina

Claudia

Silvia Spada

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

- 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

- Bend at the hip and keep a slight bend at the knee
- Pull one dumbbell up keeping your elbow close to your body
- Engage your lats
- Alternate sides

Bent over row with one side hold

Superset 1

- Balance on one leg
- Hold two dumbbells to the outside of the shoulders with your arms bent to 90 degrees
- Press the dumbbells overhead
- Lower dumbbells with control
- Complete desired reps then repeat on the opposite side

Single leg shoulder press

- Grab a pair of dumbbells, place on the floor slightly wider than shoulder-width; grip the dumbbells with your hands with your palms facing each other
- Get into a position to perform push-up with your body straight from head to heels
- Lower your chest as close as you can to the ground
- Pause, then push back up to the starting position

Dumbbell Push ups

Superset 2

- Hold the dumbbells in front of you with palms facing toward you 
- Keep a slight bend at the elbow
- Raise one dumbbell up to shoulder height 
- Lower the dumbbell with control and repeat with the opposite arm

Alternate front raises

- 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

Superset 3

- Hold the dumbbells with your palms facing forward
- Curl the dumbbells up toward your shoulders
- Lower the dumbbells with control
- Turn the dumbbells so your palms are facing each other
- Curl the dumbbells up toward your shoulders
- Lower the dumbbells with control

Bicep curl to hammer curl

- 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

Superset 4

- Start in a high plank position
- Jack your feet out and in
- Drive each knee in toward your chest one at a time with control

Plank jack with alternate knee in

- 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

- Lay facing up with your hands extended above you
- Raise your torso and knee at the same time
- Go back down slowly
- Keep your core engaged

Alternating knee sit ups

ABS FINISHER

W5/D2 Tuesday: 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 🤦🏼‍♀️🙌🏻

W1/D2 Tuesday: Upper body

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

Barbara

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 🩷

W1/D5 Friday: Upper body

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

Great workout on a rainy day! 💪🏻😁

Dafne

Agustina

W1/D6 Saturday: Glutes

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

W5/D2 Tuesday: Upper body

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