Name: Playbook - GINA - Upper Body HIIT back focus!
Uploaded: 2023-03-13T03:29:20.847Z
Duration: 45 min
Description: Upper Body HIIT back focus!

Alexia Mena

Definitely a challenge! But give it a go!

Sit on your heels and have your feet underneath your hips 

Plant your forearm on the ground while the other arm is on your head, and you are reaching for your elbow, and then to the ceiling!

8 on each side

Book Openers

- 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 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

- With a single arm hold yourself in an elevated plank on a box or bench. Knees are BENT and you are on your toes!
- With your free hand row a DB to your side towards your hip 
- Repeat for desired reps

DB single arm elevated plank row

4 rounds = 4 supersets

1 superset = both exercises back to back!

- Bring your elbows down to the ground 
- Keep your core engaged
- Try not to move your hips back and forth 
- Extend one arm then the other

Commandos

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

Back + core circuit

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

Upper Body HIIT back focus!

Jocelyn

Christina

ARMS+ CORE! ✅

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! 💪

Upper Body HIIT back focus!

Community

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