Name: Playbook - Heidy Espaillat - TUESDAY- 💪Upper Body & ABS✨
Uploaded: 2023-10-16T14:29:36.795Z
Duration: 45 min
Description: TUESDAY- 💪Upper Body & ABS✨

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

Standing Triceps Extension

Get into a press-up position with a dumbbell in each hand. 
Brace your body, then raise one of the dumbbells, supporting yourself on the other arm. 
Row the weight upward until your upper arm is slightly higher than your torso, then slowly lower it back down to the ground.

Renegade Rows

Single Arm Snatch Superset Triceps Extentions

Bicep curls

Shoulder Press

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

Kneeling side plank

Bicep Curls Superset Shoulder Press

Bicycles

Plank Twist

Bicycles Superset Plank Twist

-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

Standing march

Reverse plank Superset Standing marches

Quadruped Shoulders Tap

Opposite arm and leg crunches

Quadruped shoulder taps Superset Opposite & arm leg crunches

TUESDAY- 💪Upper Body & ABS✨

FRIDAY 🔥Legs & Glutes🍑

THURSDAY 💪 Upper Body & ABS

Nairoby

WEDNESDAY 🔥Legs & Glutes🍑

TUESDAY- Upper body & ABS 💪

MONDAY 🍑Legs & Glutes🍑

🍑Legs & Glutes Workout🍑

Glutes Workout!💪🍑

This workout killed! Only had 35 minutes to work out, so I did 3 sets of each with fewer breaks in between!!

TUESDAY Upper body & ABS 💪

Killer wokout!! Went up in weights, and i definitely felt it!

MONDAY 🔥Legs & Glutes🍑

Glutes Workout!💃🔥🍑

Feels good to be back to Heidy workouts , summer body here it comes 🤗🙌

Cindy

THURSDAY 💪Upper Body & ABS

WEDNESDAY 🍑Legs & Glutes🍑

🔥Legs & Glutes🍑

TUESDAY- Upper body & ABS💪

Already starting to see results.  I'm excited!!  😁💪🏻🍑

Geli

Glutes Workout 🍑

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

Teresa

FRIDAY🔥Legs & Glutes🍑

Kristal

WEDNESDAY🔥Legs & Glutes🍑

🍑Legs & Glutes Workout!🍑

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 🙌👏

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

TUESDAY- 💪Upper Body & ABS✨

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