Name: Playbook - Heidy Espaillat - W5/D4 💪Upper Body & ABS
Uploaded: 2024-04-29T20:48:23.975Z
Duration: 50 min
Description: W5/D4 💪Upper Body & ABS

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell front raises

- Start with the back flat and chest parallel to the ground
- Lift elbows up towards the ceiling until the barbell touches your chest
- Lower down until about mid shin

Bent over dumbbells rows

Circuit 1

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

Standing Triceps Extensions

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

Dips

Circuit 2

Opposite arm and leg crunches

Quadruped Shoulders Tap

Circuit 3

- Stand in a stable position
- With a kettlebell swing it around your body in a circular motion passing it from hand to hand and front to back 
- Repeat for desired reps

Kettlebell around the world

Suitcase crunch

Circuit 4

W5/D4 💪Upper Body & ABS

Carrie Collette

Brandi

Happy New Year to me!!!! Crushed it!!! 👊🏽👊🏽

Shana

W1/D1  🍑Legs & Glutes🍑

Loved it! Still sore from yesterday but trying to stay strong. Love the small circuits, when you finish one you feel accomplished and helps you keep going 💪💪

Sandra

Mallory

Veronica

W1/D2  Upper body & ABS💪

Ana Paula

joe-nato@hotmail.com

W1/D3 🔥Legs & Glutes🍑

Yari34

W1/D4  💪Upper Body & ABS

W1/D5 🔥Legs & Glutes🍑

W2/D1 🍑Legs & Glutes🍑

Angelica

Colleen

W2/D2 Upper body & ABS 💪

My legs are always dying after these workouts! I love how much my legs have toned up 🙌🏻

W2/D3 🔥Legs & Glutes🍑

Lillian

W2/D4 💪Upper Body & ABS

W2/D5 🔥Legs & Glutes🍑

Always have such a good workout! 🙌🏻

W3/D1 🍑Legs & Glutes🍑

Gisele Rigo

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Terri

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