Name: Playbook - Heidy Espaillat - W1/D4 Week 1- Day 4
Uploaded: 2024-03-13T12:47:04.857Z
Duration: 45 min
Description: W1/D4 Week 1- Day 4

Juanita

Sandra

Holy moly, I can feel the muscles working for sure.

Kena

Yari34

YanciVentura

Yazleen

Sandra ?

Amazing workout took 2 weeks off & I’m back ready to feel the burn 🔥

Wow wow wow 🤩 just go download!!!! 👌🏼💃🏻 so far so good!

Lily

Oh my goodness! I didn’t think I would be able to finish 🙌🏽

Dulce

Amazing upper body, I absolutely loved it 🔥💪🏽

Annette  Lomeli

Day 4 and I feel great, my goal is to tone my body and these complete body workouts will help me reach my goal

Perla

Geli

Anali

The cocoons were too much. I didn’t complete them.

Tiffany

Nancy

perla ledezma

Marisol Mendoza

Great but please add before and after stretches! Would make this app 10000x better

Patricia

Amazing!! I’m dying 😂 and feeling how little by little I’m getting results 🙌🏼

Yeidy

I am loving it so far. It leaves me sweating like crazy but so far good and intense workouts. I love how I can feel every part of my body being worked on.

I swear you’re trying to kill me 🤣🤣

Olivia

Zully

Jazmine Crisologo

Estefany

One more day! We got this!!👏🏻👏🏻

It was great, I' d just welcome a hint on whether the reps are on one or both sides together:)

KatarinaG

Yankeyla

Rafaella

Worth it Gurl!!! Worth it 💪🏻💦👌🏻

VIVIEN BARUELA

Maria Cortes

Fatima

Cynthia Etienne

Loved it! I’ve never liked working out upper arms but this makes it easy but makes me put in work!!

Noemi

This is my fav day yet of the shape your body program. I really feel like I started my day with a really great and challenging work out. Thanks Heidy! So glad I joined! 🥰

Alanna

- Start with your arms at 90 degrees with your palms facing away from you
- Press the dumbbells above you
- Come down with a controlled motion

Shoulder Press

- 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

Superset 1

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

Side lateral raises

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

Front Raises

Superset 2

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

Dips

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

Standing triceps extensions

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

Russian 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

- Keeping your core engaged rotate your hips
- Focus on your abs

Plank with twist

W1/D4 Week 1- Day 4

Colleen

I can definitely feel the burn in my glutes and legs! 🔥

Yami

My legs feel like a pony that was just born 😅

Nikk

W1/D1 Week 1- Day 1

I did it “ second day and usually started on Monday . 🙌🏼🫶🏼🫶🏼💜

Unable to complete plank or elastic band but other than that it was good workout.

Elizabeth

W1/D2 Week 1- Day 2

It took me a little longer for the same reasons I was cooking pasta at the same time working out 😂 #momthings but I came through , I skipped Wednesday workout so I made it up today and just to the next workout day by day . I promised to myself I won’t slack off like before 🥹🌚thank you Heidi

Loved all work outs but was unable to complete 2 exercises.

W1/D3 Week 1- Day 3

I’m behind on my workout but I’m not stopping what so ever it was pretty good routine 😮‍💨

On my 3rd day was only able to complete to step 3 .

W1/D5 Week 1- Day 5

Feeling the burn 🔥 Thank you for an awesome workout !

W2/D1 Week 2- Day 1

Difficulty at first but than pretty easy 😏 manage to finished it 😮‍💨🙏🏼

W1/D4 Week 1- Day 4

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