Name: Playbook - Heidy Espaillat - Day 4 💪 Upper Body & ABS
Uploaded: 2024-04-29T20:48:22.081Z
Duration: 45 min
Description: Day 4 💪 Upper Body & ABS

Side Lateral Raises

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell front raises

Circuit 1

- Place your hands underneath your shoulder and keep your body in a straight line
- Come down flexing at the elbows
- Engage your chest as you come up

Knee pushup

Close grip dumbbell press

Circuit 2

- Bend over to 90 degrees focus on rear delts 
- Raise the dumbbells engaging the back of your shoulders

Bent over dumbbell flies

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

Circuit 3

-Sit on your butt with your hands firmly on the ground behind you 
-Extend your body into a reverse plank position
-Hold for time

Mobility - reverse plank

Bicycles

Circuit 4

Opposite arm and leg crunches

Quadruped Shoulders Tap

Circuit 5

It can be on a 
-stationary bike
-treadmill 
-running

What you enjoy the most!

Cardio

Day 4 💪 Upper Body & ABS

Kiki

I’m back at it this year after a long break . I’m so excited I needed this . New year , New me !

Day 1  🍑Legs & Glutes🍑

Tylisha

Fatima

Day 2 Upper body & ABS 💪

Chaundra Spain

Day 3 🔥Legs & Glutes🍑

I’m loving this app! Thank you so very much.

Day 4 💪 Upper Body & ABS

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