Name: Playbook - GINA - W1/D4 UPPER BODY + CARDIO
Uploaded: 2023-03-13T03:29:35.870Z
Duration: 60 min
Description: W1/D4 UPPER BODY + CARDIO

Jocelyn

Loved the sprints at the end I would have never done those on my own!

Sierra

Michelle

Francesca

Jovana

Clarissa

Amanda

A good ass sweat that’s for sure definitely pushed myself it was worth it though

Bella

Loved this upper body day 😍 great sweat

Meisha

Isabel

Sammie

Alyssa

Lisa

Would be nice to have a clock timing the workout as a whole, rather than just a timer for each interval.

Ashley

Naomi

Melanie

María

Laura

Yo!!! Gina, great freaking workout. Loved the sprints at the end.

Brenna

Hardest day after day but still here. DISCIPLINE! 💪🏾

Fatou

Gina girl!!! I’m heading into week 2 and let me tell you, I’m crushing these calories!! Love the workouts!! Thank you! Can’t wait for my results ☺️

Alexis Hinojosa

Sashae

Amazing workout! My fats are crying!!!! Thanks Gina for your hard work on this!!! You inspire us! ♥️

Catherine

Altynai

Samiya

Loving the workouts. Just have a few things that could be added. I wish there were weight recs. Also, it’d be nice to have a cool down stretch section. Lastly, for the exercises that don’t involve weights (like the run), it would be nice to log speed instead of weights. Thanks!

Sadie

That was dope. Thank you for getting my butt back in the gym without having to think or make too many decisions.

Sampavi

I thought I wasn’t going to make it through the end because of the sprints! But I surprised myself and finished it strong ❤️💪🏽

Cassie

Emilie

Chels

Layla

merna

Nairika

So hard ! Never worked my back and triceps like that

Taya

Selena

feel so powerful sprinting even though it kills me

Sydney

It was great! I had a rough day and wasn’t planning on working out but decided to push

Holy moly!!! That was amazing!!! I am loving this fat loss split!!! 💜💜💜

Loren

Phew! The burn feels so good! Glad I showed up today.

Jess

Killer as always!! The sprints really go me but feel amazing. 🥰

Valentina

An upper body and cardio workout for you for day 2!  Let’s kill it

- 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

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

- With feet shoulder width apart and hands overhead 
- Bend at the waist and lower hands towards the toes, sliding hands down hamstrings
- come back up with open hands and switch to the other side 
- 10 reps per leg

Hamstring stretch -  toe touch

- Reach towards your opposite toe keep your arm and leg extended 
- Engage your core as you go up

Opposite toe touch (extended)

Sit on the floor and bend one leg in front of your body with your hip rotated out. 
Position your other leg beside you with your hip rotated inward and your shin and ankle on the ground. 
Try to keep your back straight and resist the urge to bend to one side.

90-90’s

YOUR WARM UP 💨

- lie down on your tummy and pull the band above your head to engage your lats
- Slowly pull the band towards underneath your chin and squeeze your lats and elbows together, keeping tension in the band

Resistance band lat pulldown

- Place hands on bench and get into a plank position 
- lower your chest to the bench and pushing back to your beginner position 
- Keep glutes squeezed, and core tight

Bench Push Ups

Upper body superset 1:

- 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

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

Dumbbell standing shoulder press

Upper body circuit 2:

- Start with the bar at shoulder level, arms extended and parallel to the floor.
- Bend your knees slightly, keeping your head straight and lower back in a natural arch. Lean forward a bit and inhale deeply.
- Keeping your arms straight, pull the bar down toward your thighs in a wide, sweeping arc, focusing on using just your lats as you pull.
- Exhale as you pass the midpoint of the move, and squeeze your lats hard once the bar reaches your thighs.

Cable Lat Pushdowns

- Lay back with your knees bent and feet on the floor
- Hold the dumbbells with arms at full extension. Bring your glutes up into a glute bridge!! Squeeze your glutes as tight as you can 
- Slowly lower the dumbbells until both elbows touch the floor
- Press both dumbbells up to starting position

Dumbbell Floor Press

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Complete desired reps then repeat on the opposite side.

Bird dog

- Begin in a supine position with arms and legs straight up
- Roll your shoulders off the ground and reach for your toes
- Roll back down and repeat

Toe taps

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

Plank (elbows)

AB CIRCUIT:

Treadmill sprints!

Walk/rest for 30 seconds and then sprint for 30 seconds

Repeat 10 times! It’s okay if you can’t get to 10, each week try and push for an extra round!

Rest or walk on the treadmill for 30 seconds 
Incline 2-3

REST OR WALK

after your walk/rest, sprint for 30 seconds. Repeat the round 10 times 

10 runs total

SPRINT

TREADMILL SPRINTS

W1/D4 UPPER BODY + CARDIO

Kicked my ass! So much sweat and great burnouts 🥵

Carly

Ivonne

It was intense I was sweating horribly but I felt amazing and capable

Gabriela

W1/D1 LOWER BODY FOCUS

Sisilia

Zeynab

*active rest day lol to add to my previous comment lol. Did the stairmaster for 30 mins and felt great.

Shannen

W1/D2 ACTIVE REST DAY

Gave it my 100%. I’m sweating and I feel great. Pushed through it!

Nicole Almeida

W1/D3 LOWER HIIT 🔥

Great. I struggled with the push ups and did fewer in each set. Something to work on 💪🏻

Jane

My shoulders are burning!! Didn’t realize I’m supposed to put my elbows forward to get the best shoulder workout doing dumbbell presses!

Meeks

W1/D5 Upper Body + Cardio

Great ! :) did 30min stair master/climber

Karina

I did Pilates actually
And walking will be later today

Nawal Dabbour

Samar Keilan

W1/D7 ACTIVE REST

Too lengthy. Impossible to finish in an hour, even 2 hours

Sahithi Chenji

This took me a LOT longer than it probably should have. But I've slowed down my movements to focus on form for better quality workouts. This kicked my butt and I loved it.

W2/D1 LOWER BODY

W2/D2 Active rest day!

Beatriz

Workout is awesome and on fire 🔥
Although I hope the auto rest timer will be fixed. Had some issues after checking one rep.

It’s crazy how much stronger you feel just after 1 week!

W2/D3 UPPER BODY AND CORE

Kayaking 2hr , will do todays workout tomorrow since today i did tge active rest day. :)

W2/D4 Active Rest day!

W2/D5 Active rest day!

Kelli

Great hiit workout needed to start off my day by sweating and this definitely accomplished that! And I could do a squat walkout which I haven’t been able to do the past 2 months

Sara

W2/D6 LOWER BODY HIIT ✨

Guler

Loved how my whole core was engaged with this workout!

Diana Teresa

It was hard to stay motivated but discipline is everything!

W2/D7 UPPER + CORE

I like that it had hip thrust and back squats!

Alisha

W3/D1 LOWER BODY 🍑

Week three is tough but I’m ready for it!! 💪🏻

Serena

Dana

My back is looking so toned! Loving this program.

W3/D2 UPPER BODY DAY

Nina

Mariana

W3/D3 Active REST DAY!

Yadira

I must be getting stronger since I was able to get through it all:)

W3/D4 LOWER BODY HIIT

I really did not want to workout today but I’m so glad I did! Feeing good

loved the ab circuit on this one more abs!!!

Coral

I can't believe I've stuck to this and finished another week. It feels so good.

Christina

W3/D5 UPPER BODY + cardio!

W3/D6 Active rest day!

Was sick since sunday, still not my best but i was motivated to work out and get my body moving. I feel great

W4/D1 Lower Body (last week of this split)

It was hard!! Couldn't do the renegade rows. Too hard on my wrists. Is there an alternative I could have done?

Valerie loera

W4/D2 UPPER BODY

Incline walk is changing the treadmill game for me !

W4/D3 ACTIVE REST DAY!

Cece

Great workout! I’d prefer all the floor workouts be combined as some of them require to move to different areas of the gym, but perhaps this is done because that’s the flow of the workout?

W4/D4 LOWER BODY HIIT

Victoria

Fire, good start of the day ❤️‍🔥

W4/D6 Upper Body Cardio!

First time in the stairmaster and I could only manage 7 minutes!

Amazing!! My body is looking so toned , wow. This program is amazing .

W5/D1 Lower Body Hamstring + Glutes

Emma

W5/D2 Push Day + Core

W5/D3 Active Rest Day 🌸

Cindy

I can’t feel my legs but in the best way!

W5/D4 Lower Body Quad Focus

Killer! Did this while traveling in India and it kicked my butt after not working out for 4 days 🥵

W1/D4 UPPER BODY + CARDIO

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