Name: Playbook - GINA - BACK FOR BEGINNERS ⌛️
Uploaded: 2023-03-13T03:29:20.476Z
Duration: 60 min
Description: BACK FOR BEGINNERS ⌛️

First day & the exercises are reasonable. Wasn’t able to do one exercise but I’ll be working on it 🙃

Nuriya

Instense after having a baby I haven’t been as active so it definitely kicked my ass my legs and arms are so sore

Bella

Is there a section where I can keep track of progressive overload with the weight amounts?

Adriana

It was way better than what I expected. I was scared because Im not used to working out and gyms intimidates me! I had SO much fun 💗 thanks for making me like a badass woman Gina✨

Maria Alejandra

- 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

EACH SIDE 8 times! 2 sets

Worlds greatest stretch

- lay down on your stomach with a long band or a towel in your hands 
- Pull your arms apart and back adding tension to the band
- try and bring your elbows together as if they’re about to kiss 
- Release and repeat

Banded pull aparts

- Pull the 2 attachment in towards your body (think of the letter A) 
- Keeping your body neutral and core engaged
- Elbows drive back, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

seated cable high row

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

- be seated on the bench with your chest up 
-Keep your feet flat on the floor and engage your abs as you pull. The bottom of the motion should be where your elbows can't move downward anymore without moving backward. Be sure to stop at that point and do not go lower.
Squeeze the shoulder blades together while maintaining square shoulders.
From the bottom position, with the bar close to your chin, slowly return the bar to the starting position while controlling its gradual ascent. Don't let it crash into the weight plates.

Lat Pull Down

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted pull-ups

- Pull yourself upwards until your chin is above the bar- you can even jump up!!!!
- As slow as possible, lower yourself
- if you can’t do 5 do 3!

Negative pull-up

3 exercises, 4 rounds. Ideally best for after your workout!

- Begin supine with knees bent 90 degrees and dumbbells overhead
- Straighten one leg at a time

Dumbbell deadbugs

- Get into a plank position 
- Lift one arm straight up while keeping your hips neutral 
- Switch arms, keep arm up for at least a second

Plank Arm Raises

Circuit - core

BACK FOR BEGINNERS ⌛️

So good. Thanks for being so detailed in every video. I love this app & you!

Brianna

Samantha Reyes

Nice mixture of exercises to get you warmed up in all the right places!

Alicia

FULL BODY @ The Gym

First work out in 7 years. Was very easy to follow and helped me finally feel comfortable in that space.

Cynthia

So hard for me but I did most of it. Planks felt impossible 😣 but I did as much as I could. Feel great getting it done, thank you so much!!

Tonya

Ist was freaking awesome. Thank you so much ❤️

Mariana

UPPER BODY- Gym Workout 💪🏼

Sweating like a pig couldn’t do two of them due to not being at the gym but definitely got a sweat going feeling great !

LOWER BODY GLUTE FOCUS 🍑 GYM

TIME FOR HIIT 🏠 FRIENDLY

great workout! it seems tame until you're sweating and feeling the burn!

apoorva

FULL BODY @ Home 🏠

Hands hurt from the last one , but great!

Anna

Doing this until it’ll seem easy to do!

Janine

Core + Abs ✅

soo good! great workout back at the gym 💪

Killer!!! I haven’t been on here in a minute but I got time and decided I need to make this a habit and stop skipping days man. I am currently on the floor… deceased

BACK FOR BEGINNERS ⌛️

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