Name: Playbook - Heidy Espaillat - W6/D2 💪Upper Body & ABS
Uploaded: 2024-04-29T20:48:23.113Z
Duration: 45 min
Description: W6/D2 💪Upper Body & ABS

Bent Over row

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

Dumbbell bicep curls

- 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

circuit 1

Get into a press-up position with a dumbbell in each hand. 
Brace your body, then raise one of the dumbbells, supporting yourself on the other arm. 
Row the weight upward until your upper arm is slightly higher than your torso, then slowly lower it back down to the ground.

Renegade Rows

- Bend over to 90 degrees focus on rear delts 
- Raise the dumbbells engaging the back of your shoulders

Bent over dumbbell flies

Circuit 2

- 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

- Holding a dumbbell in each hand 
- Curl one dumbbell up and across the front of your body toward the opposite shoulder 
- Lower with control then repeat on the opposite side

Dumbbell across body curls

Circuit 3

Opposite arm and leg crunches

100’s

Circuit 4

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

Kneeling side plank

Standing march

Circuit 5

Plank medicine ball pass

- 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

Plank medicine ball pass Superset Around the world

W6/D2 💪Upper Body & ABS

This workout kicked my butt! I felt so great once I completed it. Can’t wait for tomorrow’s workout.

Breanna Soto

Day 1 complete! It was definitely challenging and the last workout “the curtsy lunge” had my leg shaking. How can I do the pull through workout at home? I modified as much as I could for it.

Jessica

Kristal

W1/D1  🔥Legs & Glutes🍑

300 calories burnt in 50 minutes, feels so good to be back at it! 💪🏼

Ellen Rachel

Janet

W1/D2 💪Upper Body & ABS

Jennifer

Workout was really rough, I finished at 1:02:23. Glad I workout through and completed the workout.

Raquel

this is postpartum but it doesn’t ease you back into working out, just throws you back in. I’ve had to modify the reps and sets to accommodate being 7 months pp and not being in the gym 1.5 years. I was still very active during mg pregnancy, but 4 sets of 20 seems overdoing it for anyone just coming back into working out

Natalie

W1/D3 🔥Legs & Glutes🍑

W1/D4 💪Upper Body & ABS

Rocio

W1/D5 🔥Legs & Glutes🍑

I couldn’t even get through it after last leg day. I had to do 3 sets on some

Shannon

W2/D1 🔥Legs & Glutes🍑

W2/D2 💪Upper Body & ABS

W2/D3 🔥Legs & Glutes🍑

W2/D4 💪Upper Body & ABS

W2/D5 🔥Legs & Glutes🍑

Miranda

W3/D1 🔥Legs & Glutes🍑

W3/D2 💪Upper Body & ABS

W3/D3 🔥Legs & Glutes🍑

Like the change of pace through a circuit

Jarred

W3/D4 💪Upper Body & ABS

W3/D5 🔥Legs & Glutes🍑

W4/D1 🔥Legs & Glutes🍑

W4/D2 💪Upper Body & ABS

W4/D3 🔥Legs & Glutes🍑

W4/D4 💪Upper Body & ABS

Awesome workout. Was on a mini vacation but still did it.

W4/D5 🔥Legs & Glutes🍑

W5/D1 🔥Legs & Glutes🍑

W5/D2 💪Upper Body & ABS

W5/D3 🔥Legs & Glutes🍑

W5/D4  💪Upper Body & ABS

W5/D5 🔥Legs & Glutes🍑

W6/D1 🔥Legs & Glutes🍑

W6/D3 🔥Legs & Glutes🍑

W6/D4 💪Upper Body & ABS

Great program! Took a little longer than 6 weeks for me but I’m down 20 pounds in 8 weeks 😊 on to the next program

W6/D2 💪Upper Body & ABS

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