Name: Playbook - Heidy Espaillat - W1-D4
Uploaded: 2024-04-29T20:48:23.906Z
Duration: 45 min
Description: W1-D4

Muscles are sore, feeling good and energetic!! Love it!!

Nelly

Bicep curl to shoulder press

Close Grip dumbbell press

Bicep Curl to Shoulder Press + Close Grip Dumbbell Press

- 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

Side lateral raises

- 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

Side Lateral raises + Front Raises

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

Dips

Standing Triceps Extension

- Squeeze your bicep as you go up
- Come down with a controlled motion 
- Keep you core tight throughout the exercise

Bicep curls

Standing Triceps extensions + Bicep Curls

- Lay on the ground with your arms and legs extended without touching the ground 
- Bring your knees toward your chest and your arms toward your knees
- Keep your lower back on the floor throughout the exercise

Cocoons

- Keeping your core engaged rotate your hips
- Focus on your abs

Plank with twist

W1-D4

Yeidy

Lorraine

W4-D5

W4-D4

W4-D3

W4-D2

W4-D1

W3-D5

YanciVentura

W3-D4

W3-D3

W3-D2

W3-D1

W2-D5

W2-D4

I am humbled by today’s workout 😰 feeling so good and accomplished 💪🏼

Alejandra Linares

Jennifer

W2-D3

W2-D2

Great start to a workout week! 🍑🔥 can definitely feel myself building strength. 🥵

No lo complete el work out. Kind of disappointed.

Kelyn 🍑

My wife says my butt looks rounder after your workouts! Thank you!

Sydney

W2-D1

Cristina

W1-D1

It was great . Leg raise se me hizo muy difícil hacer las 20 reps pero hice 15 instead. Lo bueno fue q no pare, creo que me core muscles están weak

W1-D4

Community

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