Name: Playbook - Heidy Espaillat - W3/D4 Upper Body & ABS
Uploaded: 2024-03-13T12:47:03.825Z
Duration: 45 min
Description: W3/D4 Upper Body & ABS

Shana

- 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

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

Dips

Close Grip Dumbbell Press Superset Dips

Side Lateral Raises

Front raises

Side Lateral Raises Superset Front Raises

Bicep curl to shoulder press

- Hold the dumbbell with your arms extended in front of you
- Rotate the dumbbell 
- Keep your core tight

Car drivers

Bicep curls to shoulder press Superset Car Drivers

- Don't let your elbow flare out keep them close to your head
- As you extend your arms engage your triceps

Standing triceps extensions

- 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

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

Russian twist

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

Flutter kick leg raises

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

Kneeling side plank

W3/D4 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

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..

Ninoshkari

W1/D5 Glutes & Legs

W2/D1  Glutes & Legs

W2/D2  Upper Body & ABS

W2/D3 Glutes & Legs

W2/D4 Upper Body + ABS

YanciVentura

W2/D5  Glutes & Legs

W3/D1 Glutes & Legs

Great workout! My arms are on fire🔥🔥

Me gusta muchos estos ejercicios ✔️💕 gracias 👑

W3/D2 Upper Body & ABS

W3/D3 Glutes & Legs

W3/D5 Glutes & Legs

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

W3/D4 Upper Body & ABS

Community

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