Name: Playbook - GINA - UPPER BODY- Gym Workout 💪🏼
Uploaded: 2023-03-13T03:29:20.492Z
Duration: 47 min
Description: UPPER BODY- Gym Workout 💪🏼

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

It was so awesome to follow along and have a plan for once!!!

Loren

So nervous to be using more public machines and not just my dumbbells😂 But i did it and i loved the workout! 🧡

Annika

- 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

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

- 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

- 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

Pull the handle and weight back toward the lower abdomen while trying not to use the momentum of the row too much by moving the torso backward with the arms.

Target the middle to upper back by keeping your back straight and squeezing your shoulder blades together as you row, chest out.

Return the handle forward under tension to full stretch, remembering to keep that back straight even though flexed at the hips. Repeat the exercise for the desired number of repetitions.

Seated Row

- Stand holding a dumbbell in each hand
- Press the dumbbells overhead
- Lower the dumbbells

Dumbbell standing shoulder press

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Shoulder taps

Upper 1

- Hands directly under your shoulders
- Maintain an engaged core by squeeze your glutes and trying to maintain hips that don’t sway
- Keep entire body tight as you bring one arm in front of you 
- switch to the other arm

High plank hold

- 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

- 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

UPPER BODY- Gym Workout 💪🏼

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

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

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 !

Adriana

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

UPPER BODY- Gym Workout 💪🏼

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