Name: Playbook - Heidy Espaillat - W4/D4 Upper body & abs
Uploaded: 2024-03-13T12:47:05.195Z
Duration: 45 min
Description: W4/D4 Upper body & abs

Maria Martinez

- Chest press/chest flies 4 x 20
- Side lateral raises/front raises 4 x 20
- Dips/car drivers 4 x 20
- Standing bent over tricep extension 4 x 20
- Plate twist 4 x 20
- Cocoons 4 x 20
- Weighted suitcase crunch 4 x 20
- Elbow to knee 4 x 20

- Press the dumbbells above you engaging your chest
- Keep your core tight

Chest press

- 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

Superset

- Keep you back straight and core tight
- Raise the dumbbells until your reach shoulder height
- Come down with a controlled movement

Side lateral raises

- Keep your back straight and core tight
- Raise the dumbbells until you reach shoulder height

Front raises

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

Dips

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

Car drivers

- 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

- Lean back keeping your back at 45 degrees and your legs off the floor
- Rotate your torso engaging your core

Plate twist

- Lay on the ground with your arms and legs extended without touching the ground 
- Bring your knees toward your chest and your arms toward your knees
- Keep your lower back on the floor throughout the exercise

Cocoons

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

Weighted suitcase crunch

- 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

W4/D4 Upper body & abs

Kristal

Done with the 30 day challenge it was awesome 👏 now I’m continuing the workouts !

So excited to try this finally. Your workouts are always the best! I usually just go to ypur insta but decided to try this♡

Brittney

W1/D1 Leg & glutes

Ana Paula

Never tried such good workout circuits! I love it 🥵

Shana

W1/D2 Upper body & abs

Lunges are the devil...step ups might be worse

My legs are going to feel it tomorrow 🥵👏

W1/D3 Leg & glutes

I love that all the workouts are different so i don't feel like I'm constantly doing the same things!

These workouts have became a part of my routine 👏🥵

W1/D4 Upper body & abs

I am obsessed with all the workouts ! My legs are on fire 🔥 🥵

Wow morí y revivi 🔥 muy buen ejercicio graciasss

YanciVentura

These workouts and the app is great. I love how you could only see the set you are doing hide the rest and move step by step to the next one at your own pace and level.

Natalia

W1/D5 Leg & glutes

I think I have to work on my form with the single leg deadlift as my lower back was hurting but I do have issues with my sacroliac joint so that may be the issue

Nadine

W2/D1 Leg & glutes

When I tell you my arms are burning and I will be sore but feels so good 💪

W2/D2 Upper body & abs

It was tough,it's 10 pm and I told myself no excuses! I got it done and feel great about it 🙂

I sent an email yesterday because I needed help and it’s been 24hrs I haven’t received a response

Lety

W2/D3 Leg & glutes

Juanita

W2/D4 Upper body & abs

This was a really tough workout! Took over an hour to complete! So exhausted!

Loving the burn 🔥in my butt and the fact I can’t even go down stairs without my legs and butt shaking lol

I’m obsessed with these workouts ! 💪

W2/D5 Leg & glutes

Rina

It was ok. Plank said 20 reps is that seconds?

Charlina

W3/D2 Upper body & abs

I just wanna say my legs and butt died after this workout

W3/D5 Leg & glutes

Lucy

I feel myself getting stronger 💪.  Im going to need some new weights soon.

Ashley Cortez

W3/D3 Leg & glutes

This workout was insane. It really kicked my butt. I’m sweating incredibly, can’t feel my legs but my body feels amazing. I feel really energized .

Amayrani

Good morning workout getting my started now for some cardio afterwards thank you Heidi

W3/D1 Leg & glutes

W3/D4 Upper body & abs

First two exercises the reps don’t show up in the workout, just says 1 rep

Lissa

W4/D2 Upper body & abs

Love these workouts i died today can’t go downstairs lol 😅 my butt is on fire 🔥

Amazing glute pump. Feel ready to start my day 🙌

I’m lifting live more weight in my workouts 🦵🏽🍑

W4/D5 Leg & glutes

W4/D3 Leg & glutes

Great Monday workout. My legs and glutes were burning but I pushed through and got it done.

W4/D1 Leg & glutes

It's amazing, really I love the routines, thanks❤️

Elizabeth De Luna

My arms are going be so sore tommrow! I love it!

Tiana

W5/D4 Upper body & abs

I had a couple days off & I missed it ! I’m back 👏

Amazing workout. I’m feeling incredible. This is my week 5 day 1.

W5/D1 Leg & glutes

W5/D2 Upper body & abs 4 x 20

Felt the burn 🔥💪🥵 I love these workouts!

W5/D5 Leg & glutes

W5/D3 Leg & glutes

Finished my 6 weeks strong 💪 Going for 6 more ! 🔥🔥

6 week full body guide officially done. My whole body feels incredible. Can’t wait to start shape the body 2.0 next week.

Hola!!!!
Hoy termine la sema 6 del entrenamiento🎉 y debo decir que estoy muy feliz con los resultados, seguiré esforzándome🏋️

W6/D5 Leg & glutes

My legs are on fire 🔥 I love it ! #Week6

almost finish 6 weeks workout at home 💪🏼 im so proud of myself, thank you Heidy . i love the workouts .

perla ledezma

W6/D3 Leg & glutes

W6/D4 Upper body & abs

Great workout. Officially on week 6 day 1 and week 2 of doing your meal plan. I feel great 😊

W6/D1 Leg & glutes

I’m on week 6 & I’m already ready for another challenge 🔥 #4monthspostpartum

W4/D4 Upper body & abs

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