Name: Playbook - CARO SUKI & ROCIO GUIRAO . - W6/D5 Friday: Full body
Uploaded: 2023-12-13T22:09:48.972Z
Duration: 60 min
Description: W6/D5 Friday: Full body

Virginia

Gimena

Divino full body matada pero feliz y energizada!!!!

Caro

Sofia

Maria Victoria Guevara

Tremendo! Agotador!!! Semana completa! 💪💪💪💪🔥🔥🔥🔥

Flor

Que lindo entrenar todos los días y no tener que pensar que rutina hacer! Y además sin salir de casa! 🏋️‍♀️💜🌈

Guadalupe

Claudia

Xime Pedraza

Justo el entrenamiento que necesitaba 🔥🔥🔥

Susana

Valeria

Florencia

Treeemenda! La subestime 🫣 me liquido 😂

Cómo doliooo! Pero otra adentro! ❤️🇦🇷❤️🇦🇷❤️🇦🇷

Tremenda rutina!!! Entrené mucho mi coordinación y equilibrio!! Me encantó, cada vez mejor!!! 🤩

Sabri🫶🏽

- 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
- Your knees should be inline with your toes

Squats

- 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

Dynamic hamstring stretch

- Bend one leg back and grab the foot with your hand
- Balanced on one leg, hinge forward at the hips and reach your fingers toward the floor
- Rise back up to starting position
- Complete desired reps or time then repeat on the opposite leg

Quad stretch

- 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

- Start by standing with your feet together 
- In one motion, jump your feet out to the side and raise your arms above your head 
- Immediately reverse the motion by jumping back to the starting position 
- Increase speed as you feel comfortable

Jumping jacks

Warmup

- Stand with feet shoulder width apart, hold a dumbbell in each hand at your shoulders 
- 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
- Press one dumbbell overhead as your rotate your body
- Lower with control
- Repeat pressing and rotating to the opposite side

Squat to alternate to overhead press

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

Renegade rows

SUPERSET 1

- Grab the dumbbells by the handle, allowing them to swing between your legs
- Drive your hips forward propelling the dumbbells forward and up
- Stopping just in front of the shoulders 
- Pull the dumbbells in to your chest then press them back out
- Allow the dumbbells to swing down and back between the legs
- Moving immediately into the next rep

Dumbbell swings to pull backs

- Start in a high plank position with hands slightly wider than the shoulders, a band placed just above the ankles
- 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
- Raise and lower each leg against the resistance of the band

Push up to mini band glute kicks

SUPERSET 2

- Lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until mid to lower shin 
- Row the dumbbells toward your hips
- Drive your hips forward and use your glutes and hamstrings to power back up to standing position

Deadlift to bent over row

- Start in a high plank position
- Walk your hands down into a forearm plank
- Walk your hands back up to high plank
- Switching your lead hand/arm each rep

Plank to forearm plank

SUPERSET 3

Las repeticiones son por lado en los ejercicios unilaterales.

- Stand upright with your feet shoulder-width apart, holding a dumbbell by your side
- Step one leg forward, and then bend both knees to lunge down
- Your back knee should hover just above the ground, with your front leg bent to a 90° angle
- Bring the dumbbell up to the shoulder and press it overhead
- Lower the dumbbell
- Powerfully drive off your front foot to push your body back up to standing
- Complete desired reps then repeat on the opposite side

Front lunge with single arm shoulder press

- Lay on the floor with your legs bent, feet flat on the floor
- Push through your heels bringing your glutes up into a glute bridge position
- Holding a dumbbell in each hand, arms extended up over your shoulders
- Bend your elbows lowering the dumbbells toward the top of your head, lowering the glutes down to the floor
- Engage your triceps as you bring the dumbbells and hips back up to starting position

Hip lift with tricep extension

SUPERSET 4

W6/D5 Friday: Full body

Daniela

Maravilloso. Repitiendo todas las rutinas.

W1/D1 Monday: Leg day

Daiana

Gise

Súper maravillosa 🔥🔥🔥 hoy doble (LUNES + MARTES) porque ayer no pude arrancar y estoy 😰😰😰😰😰

W1/D2 Tuesday: Upper body

💕💪💕💪💕💪🤰🏻🤰🏻🤰🏻🤰🏻???

W1/D3 Wednesday: HIIT

Me costó como la primera vez que la hice. Pero no me rindo y sigo! 🩷💜

Cruz

W1/D4 Thursday: Leg day

Otro día ganado con esta aplicación del amorrr! Feliz 😀 los días de upper también son lo más! 🩷💜

W1/D5 Friday: Upper body

Betina

Repitiendo rutinas! Quiero más rutinas nuevas 😂

W1/D6 Saturday: Glutes

W2/D1 Monday: Leg day

Victoria

W2/D2 Tuesday: Upper body

Necesitaba descargar y lo hicieron posible!!!!

Muy bueno para un domingo!!!!💪🔥💪🔥💪

W2/D3 Wednesday: HIIT

Vamos💪💪💪💪 gracias chicas por inspirarnos todos los días!🥰💕

W2/D4 Thursday: Leg day

Entrenando y pensando si ya nació nuestra bella ALAIA! ❤️😁

W2/D5 Friday: Upper body

Dai Allegrina

Feriado laboral por acá y se entrena igual 🤩.
Amo el detalle del orden de esta rutina es una locura la diferencia 🔥🔥🔥

W2/D6 Saturday: Glutes

W3/D1 Monday: Leg day

Amo que el workout finaliza con ABS 😍💪🏼 gracias ♥️♥️

W3/D2 Tuesday: Upper body

Melina Machado

W3/D3 Wednesday: HIIT

Cecilia

💪🤩💪🤩💪con 40 grados pero acá estamos!

W3/D4 Thursday: Leg day

Rocio

W3/D5 Friday: Upper body

🍑🍑🍑🍑🍑🍑🍑🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥

Camila

W3/D6 Saturday: Glutes

W4/D1 Monday: Leg day

Me encantaaaaa así que lo repetí con la ruti de hoy 😰

W4/D2 Tuesday: Upper body

Increíble lo que transpire!!!! Mortallllll 🔥😰💪🏼

Me encanto !! Prefiero lejos ejercicios de 30 seg pero 4 round a 6 round que se hacen eternos !!

W4/D3 Wednesday: HIIT

Zarpadoooo 🦵🏼🦵🏼🔥🔥🔥🔥🔥

W4/D4 Thursday: Leg day

Vale doble por entrenar los domingos!!!!!!!

W4/D5 Friday: Upper body

Hoy sentí mucho progreso! Estoy feliz! Que buena rutina! 🩷🍑

W4/D6 Saturday: Glutes

Amelia

Noelia

W5/D1 Monday: Full Body

Pensé que iba a estar tranqui… ilusa 😂🙈. Gracias chicas 🙌🏻

María Capozzi

W5/D3 Wednesday: Abs & Glutes

Los domingos también se entrena cuando se puede!!!

Elvia S

W5/D5 Friday: Full body

Hola chicas ! No me sale el último ejercicio finisher x cual lo podría reemplazar? Gracias 🥰

W6/D1 Monday: Leg day

Excelente rutina para trabajar todo el tren superior 🩷

Majo

W6/D2 Tuesday: Upper body

W6/D3 Wednesday: Glutes

Excelente para cumplir aunque no había ganas!!

W6/D4 Thursday: Cardio

Rutina que me dejó liquidada !! Amo trabajar pierna completa

W7/D1 Monday: Leg day

Gabriela

W7/D2 Tuesday: Upper body

Sin comentarios … tips para saber si estas por sufrir un paro cardíaco ??! 🤪

W7/D3 Wednesday: Cardio

Porrr favor! Lo subestimé mal… el 3er set es 💀

W7/D4 Thursday: Leg day

El set de abds quien lo inventó??? 👹🥵🔥

W7/D5 Friday: Upper body

Definición de eficiente y efectivo  😆🔥🥵

Mientras espero el nuevo plan lo mejor de repetir rutinas de planes anteriores es ver mi progreso en ejercicios que antes me costaba más terminar 🙌🏼

W7/D6 Saturday: Glutes

Lo que costo está rutina 🥵🥵🥵🥵

Melu

W8/D1 Monday: Leg day

Progresando en carga 💪🏼 con esta rutina súper completa 🔥🔥🔥

W8/D2 Tuesday: Upper Body

Vengo de semanas desmotivada y hacer estas rutinas me la suben muchísimo ❤️🫶🏻

W8/D3 Wednesday: Cardio & Abs

🔥🔥🔥 me encantó repetir esta rutina !

W8/D4 Thursday: Leg day

W8/D5 Friday: Upper body

Amo level up siempre! Es el mejor! ❤️

Terminando Plan con todo !! Me encanto ! 🙌🏼💪🏼

W6/D5 Friday: Full body

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