Name: Playbook - Heidy Espaillat - W1/D4 Gym 💪Upper Body & ABS
Uploaded: 2024-04-29T20:48:23.697Z
Duration: 60 min
Description: W1/D4 Gym 💪Upper Body & ABS

Fatima

getting through these workouts quicker now - feeling strong and confident 💪🏽

Shirley

Such a great upperbody and ab workout. I struggled a bit but I did it! 💪🏼

Leticia

Susie

Excellent workout! Great diversity amongst workouts! I never get bored.

Kristal

Colleen

My arms are killing ! 🥵 Almost at the end of the week though!

Marlene

Teresa

Bent Over row

- 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

- 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

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

Bent over dumbbell flies

Circuit 1

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

Dumbbell bicep curls

Standing Triceps Extensions

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

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

Kneeling side plank

Flutter Kicks

Standing Alternating crunches

Circuit 3

- Stand in a stable position
- With a kettlebell swing it around your body in a circular motion passing it from hand to hand and front to back 
- Repeat for desired reps

Kettlebell around the world

Cat cow

Suitcase crunch

Circuit 4

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

W1/D4 Gym 💪Upper Body & ABS

Moquita Quinan

Ready for this challenge 🙌 I used to be pretty active before COVID. I’m ready to be back and get strong again 💪 Thank you Heidy for hosting this challenge. I’m excited for everyone who has also decided to embark on this fitness journey 🤙

Barbara R.

Heidy knows how to get your heart rate up 😰🔥

W1/D1 8 Week Challenge Intro- Starts 8/14!

Trisha

Viridiana

Jessica

W1/D1 Gym 🍑Legs & Glutes🍑

Holy cow!!!! My legs are DEAD☠️
Great workout!

Hayley Jordan

Olivia

Thiri Bhone Myat

W1/D1 Home 🍑Legs & Glutes🍑

Super easy to sign up. I am so excited to get started!

Alejandra Linares

Signed up! So excited for another challenge!

W1/D1 How to Sign Up!

I love the mix up on the workouts cause it really pushes you to try different things and get better at them each week!

I've wanted to try these shoes for awhile! Definitely need new workout shoes!

W1/D1 ✨GIVEAWAY✨

Ghada

great workout! today was a late night workout for me but i’m glad i made it 💪🏽 first time doing snatches, although, i’ve had a steady workout routine for over a year now! 

couple of questions, though - 

single-arm snatches - kneeling planks & the opposite arm/leg crunches - are we supposed to be doing 4 sets for each side? 🤔

W1/D2 Gym Upper body Workout 💪

I am loving these workouts. Very easy to follow and I feel great afterwards! Great for me to follow along at home since I don’t have the time to get to the gym.

Alicia C

Terri

W1/D2 Home Upper body Workout 💪

Melissa

HEIDI! these workouts have me dying 🥵🥵🥵 

had to alter a couple of the workouts but feeling great! 🤩💪🏽

W1/D3 Gym🔥Legs & Glutes🍑

My fav workout move is Good Morning 🤩 challenging when you do so many reps but feels great 👏

Nikk

It’s only day 3… but I am already feeling so energized and strong after every workout. Que rico duele. 😝🍑🔥

W1/D3 Home 🔥Legs & Glutes🍑

Fantastic program - feel the progress already in my level of strength!

Lorry

Loved the workout, hoping to get my upper body more stronger throughout this challenge.

Delia

W1/D4 Home 💪Upper Body & ABS

Great way to finish off the week 💪🏽💪🏽!

These are great workouts but I feel like the volume is extremely high for most fitness levels. I am an advanced exerciser ( and trainer) in my 50s and this is a lot of volume. Insight? Thanks

W1/D5 Gym🔥Legs & Glutes🍑

1 WEEK DONE YAYYY🎉🎉🏃🏻‍♀️

Karina

I didn’t think I could fit my workout in today. But… where there’s a will there’s a way. I did it and now my legs are on fire! Yay!🥵

W1/D5 Home 🔥Legs & Glutes🍑

Amazing, my butt was burning at the end 🤣

Kristina

loving the program, Heidi! feeling great! 💪🏽👏🏽❤️

W2/D1 Gym 🍑Legs & Glutes🍑

Lovin the 🔥 in my 🍑 ! Great workout

Ottiana D

Week 2 , Day 1 was intense my legs are shaking 👏

W2/D1 Home 🍑Legs & Glutes🍑

Cardio is starting to get a bit easier as each day passes 🙌🏻

Those reverse planks killed me 🥵 lol but great workout!

This was a good workout. Definitely feeling it everywhere in my upper body. Reverse planks are definitely something I need to work on!

W2/D2 Gym Upper body Workout 💪

Elizabeth

W2/D2 Home Upper body Workout 💪

Phew 😮‍💨 legs always make me feel some type of way lol especially the split squats

Workouts are starting to be a bit more manageable! I’m tired today but got it done!! 🔥

W2/D3 Gym 🔥Legs & Glutes🍑

Cindy

Im able to do more lunges than before 🔥💪 my legs are definitely getting stronger❣️

W2/D3 Home 🔥Legs & Glutes🍑

Arms & abs are going to feel it tomorrow!

I feel so much more confident about doing ab workouts after consistently doing these!!

W2/D4 Gym 💪Upper Body & ABS

Absolutely love the cat cows to cool down!

W2/D4 Home 💪Upper Body & ABS

Great way to finish the week off ! 🍑 so glad I pushed thru!

Between Bulgarian split Squats and step ups, toys epitome was tough! Those ones are always super hard for me

W2/D5  Home 🔥Legs & Glutes🍑

Almost didn’t make it for my workout today! But pushed myself to get the workout in! Feeling so much better 🙌🏻

I took a progress pic and I can see some 🍑 growth!!   Thanks for these workouts I love them!!

W2/D5 Gym  Home 🔥Legs & Glutes🍑

Legs are shaking 🥵😰 lifting more weight 🙌

Loved todays leg workout! Always have a massive pump 🫶🏽

Mila

W3/D1 Gym 🍑Legs & Glutes🍑

The workouts look easy but as soon as you’re mid way, you’re humbled 🥹💪🏻

I wanted to give up mid circuit 2 but I couldn’t 💪🏻💪🏻 it was raining sweat over here 🎉

Luna

W3/D1 Home 🍑Legs & Glutes🍑

Cardio seemed a bit harder to complete today, but I made it through!! 🙌🏻

This was a good one. Had some things I felt hadn't been done in awhile and were a good switch up.

These ab workouts are getting so much easier to do!

W3/D2 Gym Upper body Workout 💪

The plank kickbacks are no joke!!! Loved the workout!

W3/D2 Home Upper body Workout 💪

Feeling stronger and loving this workouts 🥵 my legs were shaking 😫

Cut workout short today, hip was too sore today. Did what I could 🙌🏻

W3/D3 Gym 🔥Legs & Glutes🍑

I’m trying to catch up after having Covid 😷 Let’s do this 👏🥵

Angelica

My glutes are thanking you right now! They are on 🔥

Victoria

W3/D3 HOME 🔥Legs & Glutes🍑

W3/D4 Gym💪 Upper Body & ABS

Feels good to be back in my workouts 👏

My arms are weak!!!!!! Can’t wait until my arms start getting toned 💪🏻💪🏻

simple yet effective exercises 💪🔥 almost half way thru the challenge and I can see the difference in my arms 🤩

W3/D4 Home 💪 Upper Body & ABS

Awesome leg pump this morning!! Great workout 🔥

Great leg day to finish off week 3 & start the 1st of the month ❤️🥵🔥🔥🔥

This workout seemed to take forever. Not sure if it is just because I'm tired or what but I'm exhausted now!

W3/D5 Gym 🔥Legs & Glutes🍑

Amazing leg day I love the results I’m seeing in my legs 🥰👏

First time doing the at home workout! Had to make weight adjustments but overall got a good sweat in as if I went to the gym✌🏽✨

W3/D5 Home 🔥Legs & Glutes🍑

Was feeling a bit weak today, but managed to get the workout in!!

Tough one! I prefer the gym workout variations and found a leg press modification I can do at home!

W4/D1 Gym 🍑Legs & Glutes🍑

Leg days are my favorite 😍🍑 I can feel my muscles getting stronger !

W4/D1 Home 🍑Legs & Glutes🍑

I feel so strong 💪 arms & abs is my favorite!

I’m starting to love upper body days thanks to Heidi lol. I also love core workouts now! 💪🏼

Upper bodies have strengthened me, lifting more little by little love this workouts

W4/D2 W4/ D2  Home Upper body Workout 💪

Another great arm burn 🔥 ! I’m loving it!

Kneeling side planks are still a challenge for me. But I got through another day of the challenge and I’m not stopping now! 💪🏽

A day behind, but im loving the pulses! They made my glutes & thighs burrrrrn!

Started to get too hungry and weak by the end of the workouts, so cardio is a must this evening 🙌🏻

Legs are shaking! I'm sweating bullets! Those pulse Squats got me!

W4/D3 W4/ D3  Gym 🔥Legs & Glutes🍑

Those squat pulses go crazyyy 🔥🔥🔥

Legs were on fire @ the second circuit! Ouch!! But the booty pump is everythinggg 😍🔥🍑

W4/D3 W4/ D3 Home 🔥Legs & Glutes🍑

I actually love ab day now! I feel my core so much stronger!

Had to push myself through cardio today, tried to skip it but pushed through!! 🙌🏻

That second circuit nearly did me in it was so tough! Great workout though!

W4/D4 Gym 💪Upper Body & ABS

Really starting to like upper body days! Suitcase crunches are always killer 💪🏽

The second circuit had me shaking but I got it done 💪

W4/D4 W4/ D4 Home 💪Upper Body & ABS

Legs are dead today! Glad I was able to get the last workout of the week in! Now cardio this evening 🫶🏻

Week 4 done and I have noticed so much difference in my body with these workouts!

W4/D5 D5 Gym🔥Legs & Glutes🍑

Finished week 4! I can tell difference already 🦵🏽!

W4/D5 D5 Home 🔥Legs & Glutes🍑

Amazing workout! Thank you for making me feel the burn 🔥 my legs are shaking !

5th week!!! This challenge has gone too fast bit those results 🙌 🔥 can’t wait to see the final results 😊

Cardio has been a struggle for me this last week, I’ve been dead after the workouts & been trying to skip it. Forced myself to get it done today, feeling more accomplished 🥰

W5/D1 Gym 🍑Legs & Glutes🍑

Great way to start off week 5 🔥😮‍💨

Feeling the burn in my glutes, loving these exercises 🔥🙌🏽

W5/D1 Home 🍑Legs & Glutes🍑

Pretty proud of myself for today’s performance. I feel like I’m getting better with my core strength. 🥹🙏🏼

W5/D2 Home Upper body Workout 💪

These workouts are so easy to follow and so effective 🔥

It’s great I feel I can do more and mu body change

Great humo day workout 🥵 those legs are on fire 🔥

Bulgarian split Squats don't intimidate me as much and I am getting better range of motion, but they still suck lol

W5/D3  Gym 🔥Legs & Glutes🍑

Those jump squats 🔥🔥🔥 great workout !

These legs workouts work and I can tell the difference in my legs! I’m loving the progress I’m seeing 🔥

W5/D3 W5/ D3 Home 🔥Legs & Glutes🍑

What a good workout! Love the upper body days 🙌🏻

W1/D4 Gym 💪Upper Body & ABS

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