Name: Playbook - Inanna Sarkis - W3/D5 Upper body + core
Uploaded: 2021-11-16T14:16:06.442Z
Duration: 45 min
Description: W3/D5 Upper body + core

Warm up 

Circuit:
- Bent over row
- Reverse lunge + curl 
- V-up

Circuit:
- Push up
- Sots press
- Reverse crunch

Cool down

- From kneeling position 
- Place your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Modified push ups

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

- Hold the plate with both hands
- Rotate the dumbbell around your head
- Keep your core engaged

Halo ( 8 each direction (

Jumping jacks

Warm up

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over rows

-Stand with your feet shoulder width apart with a dumbbell in each hand
- Step back into a revers lunge as you  curl the dumbbells up to your shoulder
-Lower the dumbbells as you step back to the starting position

Reverse lunge + curl

- Sit with your legs straight out in front of you
- As you raise your legs, reach your fingers toward the ceiling and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

V-up

Circuit

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

-Lower into the bottom of a squat with a dumbbell in each hand
-At the bottom of the squat press the dumbbells overhead to full extension and back down
- Stand up out of squat

Sots press

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunches

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Lower your hip to the floor and lift back up engaging your core

Side plank hip raises ( 12 each side )

- Start in a T side plank hold
- Raise your upper leg
- Lower it back to the starting position and repeat
* Work both sides

Side plank + leg raise. ( 10 each side )

- Start in a push up plank position
- Pike your hips up and reach across with one hand touching the toes on the opposite foot

Plank toe touches ( 12 each side )

Cool down

W3/D5 Upper body + core

Shreya Sindhu

Sara

Didi

W1/D1 Legs + core

Angeliki

Had to make some adjustments because of lack of equipment but it was a good skeleton for things to do. Sweating my a$$ off.

Taylor

After this workout I feel my abs fr 🔥😅

Anna

W1/D2 Active recovery + core

Nikola Czapnik

Josefina

W1/D3 HIIT

Really love these workouts! They make it easy to workout at home or coordinate them for a gym workout. Looking forward for more!

Rebecca

Not as tough as yesterday but gooood !!!😊

Manal

W1/D4 Active recovery + stretch

Jenna

MARIA

W1/D5 Upper body + core

Cloé

Caro

W2/D1 Legs + core

Razan

W2/D2 Active recovery + core

On exercises in two rounds specify if you should do x2 or do both legs in the amount of time set

Maiken

Nancy Riveros

W2/D3 HIIT

Specify legs/repetitions x2 when you have x3 rounds and two legs. Or make it x4 instead of x3

W2/D4 Active recovery + stretch

Alyssa Rodriguez

Amazing!!!
Btw I’m using 1kg for the dumbbells, u think I’ll still be seeing results ?

W3/D5 Upper body + core

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