Name: Playbook - Heidy Espaillat - THURSDAY 💪Upper Body & ABS
Uploaded: 2024-04-29T20:48:22.395Z
Duration: 45 min
Description: THURSDAY 💪Upper Body & ABS

Teresa

Grab a pair of dumbbells and let's do this!

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- 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

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

Circuit 1

-Stand tall with your feet hip-distance apart. 

-Take a large step backwards with one foot and lower your body toward the floor. Both legs should be bent at a 90-degree angle at the bottom of the lunge. 

-Contract abdominals, retract shoulders. 

-Bring weights in towards the shoulders while keeping elbows still next to rib cage to complete the bicep curl then lightly push off with the back foot while predominately using the front leg (pushing through the heel) & squeezing the Glutes to return to start. 

-Repeat on the other side.

Reverse Lunge to Bicep Curls

- Bend over hinging at the hip
- Raise the dumbbells keeping your arms fully extended 
- Pause slightly at the top and come down

Bent over straight arm flies

Circuit 2

- There should be a straight line from your shoulder to your knee
- Keep your core engaged throughout the movement

Kneeling side plank

Quadruped Shoulder Taps

Circuit 3

- 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

-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

Circuit 4

THURSDAY 💪Upper Body & ABS

NEW Workout! 🍑Legs & Glutes🍑

Ended with 30 min cardio this was a good leg day!!!

FRIDAY🔥Legs & Glutes🍑

Kristal

WEDNESDAY🔥Legs & Glutes🍑

TUESDAY- Upper body & ABS💪

MONDAY 🍑Legs & Glutes🍑

FRIDAY 🔥Legs & Glutes🍑

WEDNESDAY 🔥Legs & Glutes🍑

TUESDAY Upper body & ABS 💪

🍑Legs & Glutes Workout!🍑

THURSDAY 💪 Upper Body & ABS

MONDAY 🔥Legs & Glutes🍑

Feels great to be back , great workout couldn’t do the last set running out time

Yari34

I’m still sore from Monday! Amazing glute workout 💁🏻‍♀️🍑

Perla

Elizabeth

Love the upper body workouts! The cat cows had me dying 💪🏼😅

THURSDAY- Upper body & ABS 💪

Starting off the new year strong, great upper body day 🙌👏

Cindy

I love how my arms are starting to tone up by being consistent with these workouts!

TUESDAY 💪 Upper Body & ABS

🔥Legs & Glutes Workout🍑

Love the glute workouts! My favorite!! 👌

MONDAY (Gym) 🍑Legs & Glutes🍑

MONDAY (Home) 🍑Legs & Glutes🍑

TUESDAY (Gym) 💪 Upper body Workout 💪

TUESDAY (Home) Upper body Workout 💪

WEDNESDAY (Gym) 🔥Legs & Glutes🍑

WEDNESDAY (Home) 🔥Legs & Glutes🍑

THURSDAY (Gym) 💪Upper Body & ABS

I love every workout I do I get a good sweat😍💪

THURSDAY (Home) 💪Upper Body & ABS

FRIDAY (Gym) 🔥Legs & Glutes🍑

FRIDAY (Home) 🔥Legs & Glutes🍑

MONDAY (GYM) 🔥Legs & Glutes🍑

MONDAY (HOME) 🔥Legs & Glutes🍑

TUESDAY (GYM) 💪 Upper Body & ABS

TUESDAY (HOME) 💪 Upper Body & ABS

WEDNESDAY (GYM) 🔥Legs & Glutes🍑

Gisele Rigo

WEDNESDAY (HOME) 🔥Legs & Glutes🍑

THURSDAY (GYM) Upper body Workout 💪

Tanya

THURSDAY (HOME) Upper body Workout 💪

FRIDAY (GYM) 🔥Legs & Glutes🍑 (Home)

FRIDAY (HOME) 🔥Legs & Glutes🍑 (Home)

with heavy dumbbells you can really feel it!! 🥵🦿🤩

Kiki

Great workout to get back after being sick for a wk!!

Nairoby

Box squats kill me everytime! Overall fire leg workout!!!

THURSDAY 💪Upper Body & ABS

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