Name: Playbook - Heidy Espaillat - W3/D2 Upper Body & ABS
Uploaded: 2024-03-13T12:47:03.817Z
Duration: 45 min
Description: W3/D2 Upper Body & ABS

Great workout! My arms are on fire🔥🔥

Ninoshkari

Me gusta muchos estos ejercicios ✔️💕 gracias 👑

YanciVentura

Shoulder Press

Standing Triceps Extension

Shoulder Press Superset  Triceps Extensions

- 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

Chest Press

Knee Push up Superset Chest Press

Chest Flyes

- Holding a dumbbell in each hand 
- Curl one dumbbell up and across the front of your body toward the opposite shoulder 
- Lower with control then repeat on the opposite side

Dumbbell across body curls

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control

Dumbbell hammer curls

Cross Body Hammer Curls Superset Hammer Curls

- Start with your back at 45 degrees 
- Rotate from on side to the other keeping your core engaged

Russian twist

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

Kneeling side plank

Russian Twist Superset Side Plan

Bicycles

Flutter Kicks

Bicycles Superset Flutter Kicks

W3/D2 Upper Body & ABS

So tough, but I feel so accomplished being able to finish and slightly increase with weights.

Dottie

Lili

This was a great workout.
Looking forward to seeing the results!

Ericka Dates

W1/D1  Glutes  & Legs

Great workout! I feel the burn baby!! 💪🏼

Laura Maestas

Great way to get back to upper workouts!! Thank you ❤️

W1/D2 Upper Body & ABS

Shana

Intense! But a great workout ! 🔥🔥🔥

Gloria

W1/D3 Glutes & Legs

Yesenia

W1/D4 Upper Body & ABS

The kneeling squats hurt my knees but finished everything else. Pushing through!

Honestly great workout! Feeling the 🍑 instantly growing..

W1/D5 Glutes & Legs

W2/D1  Glutes & Legs

W2/D2  Upper Body & ABS

W2/D3 Glutes & Legs

W2/D4 Upper Body + ABS

W2/D5  Glutes & Legs

W3/D1 Glutes & Legs

W3/D3 Glutes & Legs

W3/D4 Upper Body & ABS

W3/D5 Glutes & Legs

3 months of consistent workouts & I’m already seeing results! 💪 week#4

W3/D2 Upper Body & ABS

Community

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