Name: Playbook - GINA - W1/D5 Upper Body + Cardio
Uploaded: 2023-03-13T03:29:35.894Z
Duration: 50 min
Description: W1/D5 Upper Body + Cardio

Francesca

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

Had to modify the Comando my shoulders were on fire

Sammie

Cannot move with me upper body😂 Love the fact that I have plan what to do😉

Malika

Joanie

Vartika

María

It no easy at all but one again … DISCIPLINE! ✨

Fatou

Kicked my ass with a lot of modifications but I feel good and I’ll get better.

Nash

It is a good upper body workout! Although the auto On timer is not consistent!

Catherine

Enjoyed the low impact for a recovery workout, but wish this had more bicep exercises rather than shoulders. Nonetheless, still a great workout!

Elizabeth

Nicole

My shoulders were burning after this🔥🔥🔥 I did have to modify some of the workouts hope that’s ok 🥲🥲

Cassie

Meisha

Mariana

Toni

Was able to hold my plank for 60 sec on all sets, super proud

Tayyaba

Andrea

Taya

doing bodyweight workouts be challenging asf 🥲

Lili Latu

Sydney

Loving this fat loss series!! All of the workouts leave me sore, but I love it!! So happy I found you, Gina!!!

Loren

Valerie loera

My arms are gonna fall out I'm promise 🤣

My arms are noodles, especially from yesterday’s upper body day too🔥

Christina

- 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)

YOUR WARM UP 💨

Pls keep your low back planted on the mat at all times when doing Deadbugs. Practice first with your body weight!!

- 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

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

Dumbbell deadbugs

Superset 1

- 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

Superset 3

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

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

Shoulder taps

Shoulder + core circuit

- 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

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

Plank (elbows)

Bicep burner

Incline walk

W1/D5 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

Alyssa

W1/D3 LOWER HIIT 🔥

Jocelyn

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

Sierra

Michelle

W1/D4 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

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.

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

Laura

Selena

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?

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!

Sashae

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 🥵

Maddie

No triceps workout and overall the actual pull workouts were not enough

Germaine

W5/D5 Pull + Core

merna

W5/D6 Active Rest Day 🚶🌸

W6/D1 Lower Body Glute Hamstring Focus

W6/D2 Active rest day

It was hot! Love it! Thank you beautiful Gina ❤️

Really good. Was not expecting it to hit the way it hit!!! 🤣🥲🥲🥲🥲

W6/D3 Push day + Core

W6/D4 Active Rest Day

Alex

It was amazing, feel stronger every day ❤️‍🔥

Niki

W6/D5 Lower Body Quad Focus

It was hard but it’s all about DISCIPLINE! ✨

Chelsea

W6/D6 Pull + Core

My booty was on fire today with this one 🥵🔥🔥🔥

I’m back to my routine with my favorite Gina 🙌🏻

W7/D1 Lower Body- Hamstring & glute focus

W7/D2 Active Rest Day

The last two exercises not sure how they are different?

Gina

Noticeable increase in strength this week! 💪🏻 Hopefully for more fat burning effects to come 🤗

W7/D3 PULL Day + Core

W7/D4 ACTIVE Rest Day

Beatrice Löffelholz

Lot of the same exercise. Not a bad thing just like more variety.

marteen

W7/D5 Push day + Core

W7/D6 Active Rest Day

Prithivi

Oh, it was hard today, 3 weeks without gym, but I’m back and it feels amazing, thank you Gina ❤️

🔥🔥🔥. My glutes and hamstrings are on fire!!!

W7/D7 Lower Body Glutes and Quads

Celebrate victory checks. Even the small ones.

W1/D5 Upper Body + Cardio

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