Name: Playbook - GINA - Upper body DB only ✅
Uploaded: 2023-03-13T03:29:20.859Z
Duration: 60 min
Description: Upper body DB only ✅

Shania

Jocelyn

Sabrina

Fantastic! Super suitable for beginners but it pushes you also. Going to repeat for sure!

Sara Lourenço

Grace

That was a spicy upper body work out 🔥

Amanda

My first workout on the app, and I loved it! Just getting back into working out and this was super good for beginners

Kiara

Love it. Doing it on repeat as part of my weekly split!

Janine

My weak arms are getting beast🦍🦍🦍

Anna

Amazing!!! This is the first workout I’ve done on your app and it was tough but felt sooo good afterwards!

Hannah

Confusing about when to repeat the same exercise on both sides for each set!

Safiyah

Challenging but so easy to follow. The videos are helpful. The sets are easy to understand.

Carey

Heather

I have been sick and haven’t worked out in 2 weeks and this workout kick started my routine. This was my first workout by Gina and I love the burn & sweat! This has officially become my go to workouts!

Roxy

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

4 rounds = 4 supersets 
1 superset = both exercises
No break between exercises 
Break is only between supersets

- 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

- Lay back with your knees bent and feet on the floor
- Hold the dumbbells with arms at full extension
- Slowly lower the dumbbells until both elbows touch the floor
- Press both dumbbells up to starting position

Dumbbell Floor Press

Chest Superset

- Stand holding a dumbbell in each hand, elbows forward of shoulders
- Press the dumbbells overhead
- Lower the dumbbells

Dumbbell standing shoulder press (elbows forward)

- 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

Shoulder Superset

- Remain bent over, with your knees bent and your back straight. avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back. 
- PULL the dumbbell towards the hip and HOLD!

10-12 reps per side.

Bent over dumbbell rows

- Get into a high plank position with you dumbbells 
- With one hand row a dumbbell and squeeze your back, keeping the dumbbell at your side, switch sides 
- Repeat
- if you don’t have dumbbell just raise your arm as if you were holding one

DB single arm elevated plank row

- Begin in a push up position with a dumbbell place on one side of your body
- With the opposite hand pull the dumbbell through to the other side

Dumbbell plank pass through

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
30 sec each side

Side plank

Upper body DB only ✅

Christina

ARMS+ CORE! ✅

Alexia Mena

Upper Body HIIT back focus!

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

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 DB only ✅

Community

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