Name: Playbook - GINA - WEDNESDAY DAY 3 - BACK BICEPS ABS
Uploaded: 2023-03-13T03:29:20.514Z
Duration: 65 min
Description: WEDNESDAY DAY 3 - BACK BICEPS ABS

this was my first workout with Gina and it didn’t disappoint 🤩🔥

Szonja

Taylor

Day 3 can't remember the last time I was this sore

Brooke

Oliva Rose

Betty

So great! Need more advanced for me but I still loved this one 🤩🤩🤩

Gwen

Ulrike

Payton

Arcelia

Great workout!! I am so sore from the last 3 days. Looking forward to the next one! 
Can’t stop won’t stop.

Amrit

Nallely Herrera

Niki

I’m obsessed with this challenge!! Can’t wait for more 🔥🔥🔥

Farah

Pull ups will be the death of me 😭😭 otherwise loved this workout !

Aisha

Bhara

Fernanda

Lol everything officially hurts 👍❤️‍🔥

skipped yesterday so i did both today to catch up, dripping sweat 🏋️‍♀️

Jenni

All I can say is it hurts so good 🥹💪🏼🔥

Michelle

so soree from past two workouts but this workout didn’t use my sore areas that much.

Lilly

karen

Back bi’s and abs. This ones probably my favourite. I love training back and you may understand why after this workout. Make sure to hold at the bottom of every rep to really feel it. Let me see those sweaty selfies on insta 😉

Treadmill Jog

- 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

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your back is flat and then do a push up (modified push ups are great too!)
- Walk your feet up to your hands and reverse the move back to starting

Straight leg walkout

- 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

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted pull-ups

- Grab the rope with an overhand grip
- Pull down towards your hips 
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the rope to starting position

Rope lat pulldown

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

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

- 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

3 exercises, 4 rounds. Ideally best for after your workout!

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

Dumbbell deadbugs

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks

- Get into a plank position 
- Lift one arm straight up while keeping your hips neutral 
- Switch arms, keep arm up for at least a second

Plank Arm Raises

Circuit - core

WEDNESDAY DAY 3 - BACK BICEPS ABS

Prithivi

Goooodd!! And exhausting 😅🙌🏽🙌🏽

Sonia

Dania

MONDAY - DAY 1 LOWER COMPOUNDS

Awesome workout. I really love the incorporation of some mobility exercises

Lucy

Grace

TUESDAY - DAY 2 CHEST & SHOULDERS

Gabby

Sammie

So good!! ❤️‍🔥 that ball slam combo killed me!

Emma

FRIDAY- DAY 5 FULL BODY LOWER FOCUS

Third time and still tough!!! 💜💜💜

Loren

SATURDAY- DAY 6 FULL BODY UPPER CORE FOCUS

Safiyah

in my experience this is more like a 90 min workout and make sure you are fueled well before you start. i couldn’t finish it for the first try, but next time 💪🏼

WEEK 2 MONDAY- DAY 8 LOWER BODY

I did this workout after laying in bed for two days with debilitating pain due to endometriosis. Not today, motherf*cker!!! 💪🏼💪🏼

Pushed through even though I wasn’t feeling it! Great workout!!💪🏼🔥

Julia Garcia

WEEK 2- TUESDAY LOW IMPACT CORE FOCUS

WEEK 2 - WEDNESDAY CHEST AND SHOULDERS

Yasmin

WEEK 2- FRIDAY BACK BICEPS ABS

Offering alternative modifications for like slam balls (my gym didn’t have a slam ball :( ) thank you!! You rock btw

Finally got a hang of those kettle bell swing presses! 👌🏼

Second round 🤘🏻 second week done ✔️ ready for next week 💪🏻

WEEK 2- SATURDAY FULL BODY- LOWER FOCUS

Daaamn! Needed to skip the last exercise because I was DEAD! Till failure 🫶🏼 Loved it 💛💪🏼💪🏼

Karin

WEEK 3 - MONDAY LOWER BODY GLUTE FOCUS

Felt good , but I know I’ll feel it all tomorrow!

LOVED!! 😍 my whole upper body is toast 🥵

Definitely pushed myself to come and do this workout and I’m glad I did 🔥🔥 love ❤️

WEEK 3- TUESDAY BACK & SHOULDERS

Missed a day, but these shoulders are wobbly

WEEK 3- THURSDAY CHEST & ARMS

WEEK 3 - FRIDAY FULL BODY

Thank you so much this was an amazing challenge (my first) and wow I feel so much stronger ! Can’t wait for the next one!

Mann that skip rope circuit at the end was killer on my and 😭 can't believe it's over. Thanks Gina for this 3 week circuit ❤️‍🔥❤️‍🔥

WEDNESDAY DAY 3 - BACK BICEPS ABS

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