Name: Playbook - Heidy Espaillat - W3/D4 Chest, shoulder, triceps & abs
Uploaded: 2024-04-29T20:48:22.974Z
Duration: 45 min
Description: W3/D4 Chest, shoulder, triceps & abs

- Knee push-up 4 x 8-12
- Chest press 4 x 8-12
- Shoulder press 4 x 8-12
- Dumbbell upright row 4 x 8-12
- Seated dumbbell tricep extension 4 x 8-12
- Dips 4 x 8-12
- Russian twist 4 x 8-12
- Otis up 4 x 8-12

- 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

- Start with your arms at 90 degrees with your palms facing away from you
- Press the dumbbells above you
- Come down with a controlled motion

Shoulder press

- Pull the dumbbells up to chin height
- Let your elbows flare out as you come up
- Keep your back straight

Dumbbell upright row

- Keep your elbows close to your head
- Extend your arms above you engaging your triceps

Seated db tricep extension

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

Dips

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

Russian twist

- Extend your arms in front of you
- Go up reaching as far up as you can with your arms
- Keep your core engaged as you come down

Otis up

W3/D4 Chest, shoulder, triceps & abs

I’m back at it after having my son like yourself! I’ll feel this in my legs in the morning, but I can’t wait to feel myself again❤️

shakara

Maggie Lugo

Had hard time with exercise single leg raise but with more training can eventually conquer full work out

Elizabeth

W1/D1 Leg & glutes

Shana

Rocio

EloraDonna

W1/D2 Back, bicep & abs

Finished 4 weeks , Now onto a new challenge 🙌

Had trouble with the hip lift on chair used the floor instead

I truly felt that!!! Whewwww 🔥😮‍💨

W1/D3 Leg & glutes

ROXANA

I’m really glad I found your exercises!

Rachel

W1/D4 Chest, shoulders, triceps & abs

No encuentro el calentamiento dime los pasos para encontrarlo porfas

Maleny Flores

W1/D5 Leg & glutes

Great booty and leg workout!!! 🥳🔥🍑

Actual exercises had a repeat of step ups instead of one leg hip raises

Lissa

No encuentro calentamiento ni estiramiento

W2/D1 Leg & glutes

Muy difícil pero no imposible,!!☺️💜

Sandra ?

W2/D2 Back, biceps & abs

Excellent workout!!!! 👏🏽👏🏽🍑🔥

perla ledezma

It was great. Had to take time off due to illness, but glad to be back at it! Love feeling productive.

Nicole

W2/D3 Leg & glutes

W2/D4 Chest, shoulder, triceps & abs

Anali

Cuandoson ejersicios de pierna por se parado son 20 cada pierna?

W2/D5 Leg & glutes

Yesssssss Let’s get it!!!! 🥳🍑🔥

W3/D1 Leg & glutes

Feeling strong!!!!! 👏🏽👏🏽 Love those quick but brutal workouts 👊🏽

W3/D2 Back, biceps & abs

I get confused with alternating legs. Are we supposed fo 12each side or 6 each side total 12

Mayra

Sandra

W3/D3 Leg & glutes

W3/D5 Leg & glutes

Doubled my workout today, due to missing yesterday. I'm dead but feeling proud 👏 love the ap, always works smoothly and perfectly.

W4/D1  Leg & glutes

Intense for sure!!! I love a challenge and Heidi brings it!!! 💪🏽💪🏽

W4/D2  Back, biceps & abs

W4/D3 Leg & glutes

Great and easy routine, simple to follow and targeting exactly where I needed! Thank you 🌸

Elena

Jasmin

W4/D4 Chest, shoulder, triceps & abs

Lulwah

W4/D5 Leg & glutes

W5/D1 Leg & glutes

Loved this workout! Quick and effective 👌🏼

W5/D2 Back, biceps & abs

W5/D3 Back, biceps & abs

My favorite upper body and abs workout so far! I feel so strong 💪🏼

Tianna Romero

W5/D4 Chest, shoulder, triceps & abs

Finished my week strong with this workout!! I can already see my butt more toned 😍 thank you Heidi 👑

W3/D4 Chest, shoulder, triceps & abs

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