Name: Playbook - Heidy Espaillat - W2/D4 💪Upper Body & ABS
Uploaded: 2024-04-29T20:48:22.893Z
Duration: 45 min
Description: W2/D4 💪Upper Body & ABS

Bent Over row

Side Lateral Raises

Bent over row Superset Side Lateral 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

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

Dips

Kneeling Push up Superset Dips

- Start with a shoulder width stance holding the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your biceps
- Press the dumbbells up above you rotating your wrists until your palms are facing away from you
- Keep a tight core

Bicep to shoulder press

Standing Triceps Extensions

Shoulder press bicep curl superset standing triceps extensi

Cat cow

Wall Sit

Cat cow Superset wall sit

Alternating  leg extensions

Heel taps

Alternating leg extensions superset heel taps

- 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

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

Around the world superset bicycles

W2/D4 💪Upper Body & ABS

This workout kicked my butt! I felt so great once I completed it. Can’t wait for tomorrow’s workout.

Breanna Soto

Day 1 complete! It was definitely challenging and the last workout “the curtsy lunge” had my leg shaking. How can I do the pull through workout at home? I modified as much as I could for it.

Jessica

Kristal

W1/D1  🔥Legs & Glutes🍑

300 calories burnt in 50 minutes, feels so good to be back at it! 💪🏼

Ellen Rachel

Janet

W1/D2 💪Upper Body & ABS

Jennifer

Workout was really rough, I finished at 1:02:23. Glad I workout through and completed the workout.

Raquel

this is postpartum but it doesn’t ease you back into working out, just throws you back in. I’ve had to modify the reps and sets to accommodate being 7 months pp and not being in the gym 1.5 years. I was still very active during mg pregnancy, but 4 sets of 20 seems overdoing it for anyone just coming back into working out

Natalie

W1/D3 🔥Legs & Glutes🍑

W1/D4 💪Upper Body & ABS

Rocio

W1/D5 🔥Legs & Glutes🍑

I couldn’t even get through it after last leg day. I had to do 3 sets on some

Shannon

W2/D1 🔥Legs & Glutes🍑

W2/D2 💪Upper Body & ABS

W2/D3 🔥Legs & Glutes🍑

W2/D5 🔥Legs & Glutes🍑

Miranda

W3/D1 🔥Legs & Glutes🍑

W3/D2 💪Upper Body & ABS

W3/D3 🔥Legs & Glutes🍑

Like the change of pace through a circuit

Jarred

W3/D4 💪Upper Body & ABS

W3/D5 🔥Legs & Glutes🍑

W4/D1 🔥Legs & Glutes🍑

W4/D2 💪Upper Body & ABS

W4/D3 🔥Legs & Glutes🍑

W4/D4 💪Upper Body & ABS

Awesome workout. Was on a mini vacation but still did it.

W4/D5 🔥Legs & Glutes🍑

W5/D1 🔥Legs & Glutes🍑

W5/D2 💪Upper Body & ABS

W5/D3 🔥Legs & Glutes🍑

W5/D4  💪Upper Body & ABS

W5/D5 🔥Legs & Glutes🍑

W6/D1 🔥Legs & Glutes🍑

W6/D2 💪Upper Body & ABS

W6/D3 🔥Legs & Glutes🍑

W6/D4 💪Upper Body & ABS

Great program! Took a little longer than 6 weeks for me but I’m down 20 pounds in 8 weeks 😊 on to the next program

W6/D5 🔥Legs & Glutes🍑

W2/D4 💪Upper Body & ABS

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