Name: Playbook - Heidy Espaillat - W1/D4 Upper body & abs
Uploaded: 2024-03-13T12:47:04.861Z
Duration: 45 min
Description: W1/D4 Upper body & abs

I love that all the workouts are different so i don't feel like I'm constantly doing the same things!

Kristal

These workouts have became a part of my routine 👏🥵

Shana

YanciVentura

For kneeling side plank, maybe indicate how long your are planking for and how much time on each side (left and right)

Yasmin Sora

I really had to push myself, some reps I had to do less but pushed myself to what I could do. I had a hard time with the dips

Nadine

It was awesome workout getting back on track

Juanita

Each day goes by my body is feeling lighter and I’m feeling great about it

Metzli

Really good, each day goes by is getting easier for me

1st workout since I found out I'm pregnant. Had to modify a few things but it was still an awesome and effective workout 💪

Nicole

Patty

Great workout! Super exhausted. This is a very intense workout . Thanks Heidy for the push!

Widnelly

Kristen

Vanesa

Feeling abdomen and arms becoming stronger . My endurance has increased!!

Elizabeth

The side planks were unclear. It said 20 reps but I’m not sure if that meant 20 seconds?

Anayeli

Lucy

Kneeling side plank 20 reps? Something is wrong here.

Hanna

Greta workout!! The only exercise I had trouble with was dips :b

Lili

Stephanie

Sayra Retana

Yesenia

Miranda

- Knee pushup
- Chest press / close grip dumbbell press
- Front raise / side lateral raise
- Dips
- Seated dumbbell tricep extension
- Elbow to knee
- Kneeling side plank
- Flutter kick leg raises

- 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

- Press the dumbbells above you engaging your chest
- Keep your core tight

Chest press

- Hold the dumbbells together
- Keeping your elbows close to your body press the dumbbells up
- Come down with a controlled movement

Closed grip dumbbell press

Superset

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

Front raises

- 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 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

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

Kneeling side plank

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

Flutter kick leg raises

W1/D4 Upper body & abs

Done with the 30 day challenge it was awesome 👏 now I’m continuing the workouts !

So excited to try this finally. Your workouts are always the best! I usually just go to ypur insta but decided to try this♡

Brittney

W1/D1 Leg & glutes

Ana Paula

Never tried such good workout circuits! I love it 🥵

W1/D2 Upper body & abs

Lunges are the devil...step ups might be worse

My legs are going to feel it tomorrow 🥵👏

W1/D3 Leg & glutes

I am obsessed with all the workouts ! My legs are on fire 🔥 🥵

Wow morí y revivi 🔥 muy buen ejercicio graciasss

These workouts and the app is great. I love how you could only see the set you are doing hide the rest and move step by step to the next one at your own pace and level.

Natalia

W1/D5 Leg & glutes

I think I have to work on my form with the single leg deadlift as my lower back was hurting but I do have issues with my sacroliac joint so that may be the issue

W2/D1 Leg & glutes

When I tell you my arms are burning and I will be sore but feels so good 💪

W2/D2 Upper body & abs

It was tough,it's 10 pm and I told myself no excuses! I got it done and feel great about it 🙂

I sent an email yesterday because I needed help and it’s been 24hrs I haven’t received a response

Lety

W2/D3 Leg & glutes

W2/D4 Upper body & abs

This was a really tough workout! Took over an hour to complete! So exhausted!

Loving the burn 🔥in my butt and the fact I can’t even go down stairs without my legs and butt shaking lol

I’m obsessed with these workouts ! 💪

W1/D4 Upper body & abs

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