Name: Playbook - GINA - ARMS+ CORE! ✅
Uploaded: 2023-03-13T03:29:20.740Z
Duration: 55 min
Description: ARMS+ CORE! ✅

Jocelyn

Christina

It’s actually called that btw ;)

- Step forward with your left leg, and lower your body into a lunge. 
- As you go down, place your right hand on the floor so it’s even with your left foot. Your right knee should remain above the floor—not touching.
- Now move your left elbow inside your left foot, and rest it on the floor. Square your hips so you feel a stretch on both sides, and try to keep your back as flat as possible.
- Move your left hand outside your left foot, and twist to reach for the sky. Try to pull the toes on your left foot up to your shin

8 reps per side

Worlds Greatest Stretch

- get on knees and elbows and sit your hips back onto your ankles
- bring your forearm to the ground 
- bring other arm bent with hand on ear 
- let the hand on your head try to reach for the elbow on the floor

Book Openers

Don’t be scared by the name! Lol these help loosen up your rotator cuff, and lubricates the shoulders. 
- Stand with your feet shoulder-width apart, toes facing forward
- Squeeze your butt and brace your core throughout the movement to prevent bending your lower spine.
- Keeping your arms straight and chest proud, lift the band in an arc in front of your body and above your head, then rotate the band behind you.
- If you can move the band and your arms without bending, continue rotating the band all the way around until it touches your butt or the back of your thighs

Shoulder Discolates

- Maintain a tight core and use full range of motion 
- Slightly tuck your elbows  
- Engage your chest as you come up

Flat dumbbell press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

Hold the dumbbells in front of you, palms facing back
- Maintain a bend in your elbows
- Raise the dumbbells forward and up to shoulder height
- Hold one arm at the top and then bring the other arm up once you reach the bottom 
- Alternating back and forth
12 res each side
Don’t go too heavy! You still have more exercises

Dumbbell alt. front raise

Shoulder superset

- From an incline position
- Curl dumbbells up towards your shoulders
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Dumbbell incline bicep curls

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

Bicep burner

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

- Start in a high plank position 
- Bend at the elbows to come down, keeping your pelvis tucked in and your core tight 
- Come down as slow as you can

Incline slow negative push ups

ARMS+ CORE! ✅

Alexia Mena

Upper Body HIIT back focus!

Shania

Sabrina

Upper body DB only ✅

I’m super new at this but know my body enough that it I have a plan it will come off and shape up quickly. I love your videos and workouts are easy to follow and or learn. I’m gonna keep my progress pic for myself for now but today was day one.

Lala

Chernique

Cintia

Define your back GYM

Izzy

Let’s Train Chest

Brenda

Seriously feeling stronger with every workout! I’m LOVING IT!

It would be a good idea to provide alternative exercises, I love the app btw!

Valeria

Chest Workout

Grace

Julia Garcia

Emily

Triceps & Biceps

Lauren

Chelsea

It was very helpful coming into the gym and knowing what to do. Your videos are so helpful. The workout felt really good.

Alma

Abs & Shoulders

Low Impact Upper Body

Great. Although I don't know how to plan my week between all the workouts

Oliva Rose

Sanaz

Absolutely loved the workouts! I do wish there were some alternatives for some of the workouts but beyond that it was a great workout! 💪

ARMS+ CORE! ✅

Community

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