Name: Playbook - Janet Calderon - W1/D2 Home Back & Arms
Uploaded: 2024-01-02T12:08:53.761Z
Duration: 65 min
Description: W1/D2 Home Back & Arms

What a great workout! I know if I stay consistent these workouts will get me all the way right!!

Tonya

Patricia Ann

These sets of arm exercises were pretty easy to do. Next time I’ll up the weight :)

Danyelle

So tough!!!! My upper body is my weak point, but I felt that my arms and back were putting in work 💪🏼

Roxanne

Malerie

Kierra Jenkins

Nay 

This was sooo good!!! 💪🏾💪🏾💪🏾💪🏾

Joanne Carrillo

Quick, but I definitely felt the burn!💪🏾

Bianca Clinton

N I U R K A 

Amazing as always I feel my shoulder sore and tight

Jeannie

Lexus

The two first band exercises were tough and felt awkward. I didn’t have anything to pull the band from either so I skipped that and did a separate exercise in place of it.

Desirae

Merry Geremew

Well I moved in the last week to Las Vegas so I feel the workouts are now elevated lol! They hit different now that I do them in hot ass weather! Thank you gorgeous!

Adria

Ricella

Jeannette

I finally got my bands! Feeling the pump already! 💪🏽🔥

Natasha

Kaila

Victoria Prince

Got me sweating. Awesome workout. Thank you !

Stefany

I took a break to focus on an exam (I passed!), so now I’m back! Excited for your app!! 💛

Iris Medrano

Hi J! Thanks for workout ❤️ it was great:))

Katrina

Tatyana

Freaking amazing queen! Thank you so much 🧡

Maliahsol

💜💜💜 love the app so far; it helps break down the barrier of "what workout should I do today?"

Begin in a seated position on the floor with legs straight out in front of you.

2) Holding the band, place the center of the band around feet, then wrap each end inside and around each foot one more time to make a loop on each foot.

3) Sit tall with abs tight and hold handles in front of you with elbows bent next to your side.

4)Pull the handles back until they are next to your side and elbows are behind you. Slowly release.

Banded Rows

Attach your tube resistance bands with handles to an elevated hook, such as a door anchor or pull up bar
Facing your door, kneel on the ground or sit.
Place your hands shoulder-width apart. 
Grab one handle in each hand, keeping your arms straight.
Keep your palms facing down.
Slightly bend forward while maintaining a tight back and core.
Engage your lats and pull the handles down to your thighs.

Banded Lat Pulldown

On the floor or bench, assume Bird Dog position. Whatever side the dumbbell is on, drive the opposite foot toward the wall behind you.  Keeping your core tight and your belly button pointed directly towards the ground, row the dumbbell up.  Focus on keeping your shoulder down and pulling by bringing your elbow back. Once the dumbbell reaches your side, slowly lower it downward into a bicep curl. After completing reps on one side, switch to other arm and complete on other side.

Bird dog row + bicep curl

- reach your hips behind you until your chest is facing the floor.
- Keeping your back flat the entire time, start with your arms straight and knuckles toward the floor.
- Reach your arms up toward the ceiling, pulling your shoulder blades back the entire time.

Dumbbell Reverse Flys

You need a bench or a sturdy thigh-high platform to lean on when doing the exercise, so secure that first and place a dumbbell on the floor to one side of it. Put your left leg on the bench and grab the far side with your left hand, then bend over so your upper body is parallel with the ground. Reach down and pick up the dumbbell in your right hand with a neutral grip (palm facing you), then hold it with your arm extended, keeping your back straight.

Bring the dumbbell up to your chest, concentrating on lifting it with your back and shoulder muscles rather than your arms. Keep your chest still as you lift. At the top of the movement, squeeze your shoulder and back muscles. Lower the dumbbell slowly until your arm is fully extended again. Do all your reps on one arm before switching to the other side.

Single Arm bent over row

Seated with core tight, hold a dumbbell with both hands. Lift the dumbbell until your arms are fully extended with palms facing the roof and elbows pointing forward. This is the start position. Bending at the elbows and squeezing your triceps, slowly lower the dumbbell behind your head.

Dumbbell overhead tricep extension

W1/D2 Home Back & Arms

Today is my first day  of the 4 weeks home workout  . It was hard at the beginning but I completed it all 😭

Gissel

Sheila

Agnes

W1/D1 Home leg day - quads/glutes

Great workout - doing pt 1 again - thanks, Janet!

Jackie

Alison Wright

Hard af and I loved it. Already feeling it!

W1/D3 Home Chest, shoulders & Abs

This was so tough but so good. Thank you! 🥵

Stephanie Orozco

W1/D4 Home Legs - Glutes/Hamstrings

pakamon

Great workout! Had to modify some exercises because of my wrist but we did it!

So hard but another great workout - thank you!

W1/D5 Home Abs & HIIT

My bitty definitely grew lol such a good workout!!!

Evelyn

Shantel

W2/D1 Home Leg Day - Quads/Glutes

W2/D2 Home Back & Arms

Challenging but amazing and necessary in my fitness journey. Thank you!

Elizabeth

W2/D3 Home chest/shoulders & abs

Allison Gola

W2/D4 home Leg day  - glutes/hamstrings

Brianna

W2/D5 Home Total Body

W3/D1 Home Leg day - quads/glutes

❤️Thank you! It was amazing:) feeling soo strong after it

W3/D2 Home Back and arms

W3/D3 Home Chest/shoulders + abs

Efficient workout - thank you, feeling good!

W3/D4 Home Legs - hams & glutes

It sucked in the best of ways. 🥵🥵🔥

W3/D5 Home Total Body

This was a tough workout, but I think it’s one of my favorites, yet!

Those single leg pistol squats should be illegal 😭😭😭

Anais

W4/D1 Home Leg day - quads/glutes

W4/D2 Home back and arms

Great workout - harder than I expected. Thank you!

Patricia

I really am not sure where I found the energy to do that workout today. Grateful for you and your app because it's a good reminder to not let that dang depression win when it fights hard, cause I can fight hard too 🖤

W4/D3 Home chest/shoulders & abs

Death to bulagrian split squats🤬🤬🤬🤬

Zujeiry

Excuse me while I go throw up..😵😵good workout

W4/D4 Home legs - hamstrings and glutes

I Feeel SO good for having completed this month, I’m ready to go for round two. My body is grateful. Thanks for this 💚

Omg I did it.. 4 weeks

Next week will start 2.0

W1/D2 Home Back & Arms

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