Name: Playbook - Heidy Espaillat - W4/D4 Chest, shoulder, triceps & abs
Uploaded: 2024-04-29T20:48:23.054Z
Duration: 45 min
Description: W4/D4 Chest, shoulder, triceps & abs

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

Elena

Jasmin

- Chest flies 4 x 8-12
- Knee push-up 4 x 8-12
- Side lateral raises 4 x 8-12
- Front raises 4 x 8-12
- Seated dumbbell tricep extension 4 x 8-12
- Standing bent over tricep extension 4 x 8-12
- Elbow to knee 4 x 8-12
- Weighted suitcase crunch 4 x 8-12

- Hold the dumbbells with your palms facing each other
- With a slight bend at the elbow come down
- Bring your hands back together engaging your chest

Chest flies

- 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 a slight bend at the elbows as your raise the dumbbells 
- Raise until you reach shoulder height
- Keep the motion slow and controlled

Dumbbell raises

- Keep a slight bend at the elbow
- Raise the dumbbells until you reach shoulder height 
- Come down with a controlled motion

Front raises

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

Seated db tricep extension

- Hinge at the hips coming down keeping your back straight
- Raise you elbows up
- Extend your arms engaging your triceps

Standing bent over tricep extensions

- Place your hands behind your head
- Extend your legs above the floor
- Bring your knee towards your chest
- Bring your opposite elbow towards your knee engaging your core

Elbow to knee

- Engage your abs a as you come up
- Keep you legs as straight as possible

Weighted suitcase crunch

W4/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/D4 Chest, shoulder, triceps & abs

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

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 👑

W4/D4 Chest, shoulder, triceps & abs

Community

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