Name: Playbook - Heidy Espaillat - W4/D4 Week 4 - Day 2
Uploaded: 2024-03-13T12:47:05.153Z
Duration: 45 min
Description: W4/D4 Week 4 - Day 2

Jessica

Sandra

Dulce

Alanna

Upper body starting to be my favorite 😍

Diana

Hola . 
Una pregunta necesito saber por que ya no conecta Spotify desde aquí.? Mi cuenta no es el problema pero ya no puedo hacer ejercicios y presionar la opción de Spotify 
Gracias

Julie

Your workouts are intense 🔥 but I love how even when I’m working upper body, I can feel my core and legs being worked also. Love this full body workouts and I’m seeing results 😉

Perla

It was great and I’m feeling better and better each day that goes by

Juanita

Miranda

My abs are on fire 🔥!!!👏🏻👏🏻👏🏻

Anali

- Start with a shoulder width stance holding the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your biceps
- Press the dumbbells up above you rotating your wrists until your palms are facing away from you
- Keep a tight core

Bicep to shoulder press

- Start with a wide stance with your arm on a chair for balance
- Keeping your back straight pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull up

One arm dumbbell row

- Start with a shoulder width stance holding the dumbbells with your palms facing up
- Curl the dumbbells up engaging your biceps

Hammer curl

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

Standing triceps extensions

Superset 1

- Hinge at the hips lean forward keeping a neutral spine 
- Keep a slight bend at the knee
- Hold the dumbbells with your palm facing you 
- As you pull the dumbbells up engage your back
- Keep a tight core throughout the exercise

Bent over alternating row

- Place your elbow on your inner leg
- Curl the dumbbell up engaging your bicep
- Come down with a controlled movement

Concentration curl

Superset 2

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

Russian twist

Plank

- Keeping your lower back on the floor raise your legs
- Engage your core as you come down

Lying leg raises

- Keep your core tight through out the movement 
- Extend your legs and move them up and down

Flutter kick leg raises

Superset 3

W4/D4 Week 4 - Day 2

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

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

Kena

W1/D4 Week 1- Day 4

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 !

YanciVentura

W2/D1 Week 2- Day 1

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

W4/D4 Week 4 - Day 2

Community

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