Name: Playbook - Heidy Espaillat - W1/D4 Chest, shoulders, triceps & abs
Uploaded: 2024-03-13T12:47:04.267Z
Duration: 45 min
Description: W1/D4 Chest, shoulders, triceps & abs

ROXANA

I’m really glad I found your exercises!

Rachel

Solo no encuentro el calentamiento noi el estiramiento

Maleny Flores

Honestly, today was really hard, but I pushed through. I love the app, just feeling discouraged today.

Nicole

- Knee push up 3 x 12-20
- Chest flies 3 x 12-20
- Side lateral raises 3 x 12-20
- Front raises 3 x 12-20
- Dips 3 x 12-20
- Seated dumbbell tricep extensions 3 x 12-20
- Elbow to knee 3 x 12-20
- Flutter kicks leg raises 
3 x 12-20

- 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

- Hold the dumbbells with your palms facing each other
- With a slight bend at the elbow come down
- Bring your hands back together engaging your chest

Chest flies

- Keep you back straight and core tight
- Raise the dumbbells until your reach shoulder height
- Come down with a controlled movement

Side lateral raises

- Keep your back straight and core tight
- Raise the dumbbells until you reach shoulder height

Front raises

- Keep a slight bend at the elbows as your raise the dumbbells 
- Raise until you reach shoulder height
- Keep the motion slow and controlled

Dumbbell raises

- Keep your elbows close to your body
- Go down to 90 degrees
- Engage your triceps as you extend your arms

Dips

- Keep your elbows close to your head
- Extend your arms above you engaging your triceps

Seated db tricep extension

- Place your hands behind your head
- Extend your legs above the floor
- Bring your knee towards your chest
- Bring your opposite elbow towards your knee engaging your core

Elbow to knee

- Keep your core tight through out the movement 
- Extend your legs and move them up and down

Flutter kick leg raises

W1/D4 Chest, shoulders, triceps & abs

I’m back at it after having my son like yourself! I’ll feel this in my legs in the morning, but I can’t wait to feel myself again❤️

shakara

Maggie Lugo

Had hard time with exercise single leg raise but with more training can eventually conquer full work out

Elizabeth

W1/D1 Leg & glutes

Shana

Rocio

EloraDonna

W1/D2 Back, bicep & abs

Finished 4 weeks , Now onto a new challenge 🙌

Had trouble with the hip lift on chair used the floor instead

I truly felt that!!! Whewwww 🔥😮‍💨

W1/D3 Leg & glutes

No encuentro el calentamiento dime los pasos para encontrarlo porfas

W1/D5 Leg & glutes

Great booty and leg workout!!! 🥳🔥🍑

Actual exercises had a repeat of step ups instead of one leg hip raises

Lissa

No encuentro calentamiento ni estiramiento

W2/D1 Leg & glutes

Muy difícil pero no imposible,!!☺️💜

Sandra ?

W2/D2 Back, biceps & abs

Excellent workout!!!! 👏🏽👏🏽🍑🔥

perla ledezma

It was great. Had to take time off due to illness, but glad to be back at it! Love feeling productive.

W1/D4 Chest, shoulders, triceps & abs

Community

More workouts from Heidy Espaillat