Name: Playbook - Heidy Espaillat - TUESDAY (GYM) 💪 Upper Body & ABS
Uploaded: 2024-04-29T20:48:23.168Z
Duration: 60 min
Description: TUESDAY (GYM) 💪 Upper Body & ABS

- Hold the rope with your palms facing down
- Pull the rope towards your forehead letting your elbows flare out 
- Engage your back and delts as you pull

Face pull

Side Lateral Raises

Circuit 1

- Lean back slightly and pull the bar towards the top of your chest
- Bring your elbows in to your ribs 
- Engage your lats as you pull down

Lat pull down machine

Grab a dumbbell in one hand and stand with the feet slightly wider than shoulder-width apart. 

Quickly pull the dumbbell toward the ceiling while simultaneously extending your knees and hips and raising your body on the balls of your feet. Keep the dumbbell close to your body.

Single Arm Snatch

Circuit 2

Bent Over row

- Keep your elbows close to your body
- Come down with a controlled movement
- Come down until your arms are at 90 degrees
- Push up extending your arms engaging your triceps

Assisted dips

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

Plank medicine ball pass

Circuit 4

Opposite arm and leg crunches

Quadruped Shoulders Tap

Circuit 5

The goal with LISS Cardio is to keep your heart rate consistent and slightly elevated for longer period of time. 

For cardio it can be for example: running, hiking, biking, stair stepper, elliptical, swimming, etc.

Cardio LISS

TUESDAY (GYM) 💪 Upper Body & ABS

🔥Shape Legs & Glutes!

WEDNESDAY 🔥Legs & Glutes🍑

TUESDAY Upper body & ABS 💪

THURSDAY 💪Upper Body & ABS

FRIDAY🔥Legs & Glutes🍑

MONDAY 🍑Legs & Glutes🍑

🔥Legs & Glutes🍑

NEW Workout! 🍑Legs & Glutes🍑

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

Teresa

Kristal

WEDNESDAY🔥Legs & Glutes🍑

TUESDAY- Upper body & ABS💪

FRIDAY 🔥Legs & Glutes🍑

🍑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😍💪

TUESDAY (GYM) 💪 Upper Body & ABS

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