Name: Playbook - Janet Calderon - W1/D3 2.0 Push Day
Uploaded: 2024-01-02T12:08:53.941Z
Duration: 45 min
Description: W1/D3 2.0 Push Day

Adria

Sarah

Stephanie Orozco

Zujeiry

Bernadine

Still sore from Monday but I feel amazing!!!! 💪🏽

N I U R K A 

Love it! So happy you added this workout!! You keep me going strong!!!

Jeannette

Malerie

My arms feeling like jello after that one, Janet.

Kaila

Lie facedown on the floor with your hands flat on the floor inside shoulder widths; a narrower grip involves your triceps more. Keep your legs straight and press your toes into the floor. Hold your body straight, pull your abs in tight and focus your eyes on the floor.

Powerfully press through your hands to raise your body off the floor. At the top, squeeze your chest, shoulders and triceps hard for a count before slowly lowering back to the start. Don’t allow your body to rest on the floor; instead, when you’re an inch or so away from the floor, pause and repeat.

Narrow push up (regression)*

Start on your back with your knees bent and your feet hip distance apart. Hold the weights by your chest.
Squeeze your glutes as you push your pelvis toward the ceiling, coming into a bridge. Keep your ribs aligned with your pelvis.
Holding the bridge, press the weights to the ceiling directly above your shoulders, then lower back down with control. Be sure to keep maintain a strong bridge position the entire time. This counts as one rep.
Complete reps without lowering from the bridge.
Lower your pelvis down the mat to compete the set.

Chest press bridge *

Superset 1 push

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.

Overhead tricep extension *

Sit on a bench and hold two dumbbells at your shoulders, palms facing each other. Slowly extend your arms until the dumbbells are directly above you. Pause, then bring them back to starting position and repeat.

Neutral shoulder press *

Superset 2 push

Stand with feet about shoulder-width apart. Keep the back straight and feet planted flat on the floor. Your arms holding weights should hang down.
Hold the dumbbells or bar across the thighs horizontally, palms facing back toward the thighs. Ensure that you have a firm grip.
Brace the abdominal muscles.
Lift the weights upward, inhaling, with arms out in front and palms facing down. Keep a slight bend in the elbows to reduce the stress on the joints. Pause when the arms are approximately horizontal to the floor and feel the contraction in the shoulders.
Return the dumbbells to the starting position at the thighs with a slow and controlled motion while exhaling.
Repeat the exercise for the number of sets and repetitions in your program.

Front raises *

Your palms should be facing your body. You should be holding the dumbbells slightly off your body, as this keeps the tension on the side delts. This is your starting position for the exercise.
To execute, slowly raise the dumbbells up to around shoulder height. It's important that you do not let your wrists go above your elbows while raising the weight, as this will take the work off the side delts and put it on the front delts.
Pause at the top of the movement, and then slowly lower the weight back to the starting position.
Do not let the dumbbells touch your body, and then raise them for the next rep.

Lateral Raises *

Superset 3 push

W1/D3 2.0 Push Day

Jaime

Shulie

W1/D1 2.0 Leg - quads & Glutes

Good pull day!!! Feeling the difference in my strength. Steadily increasing weights!!!

Chanel

W1/D2 2.0 Pull Day

I didn’t think I would make it after the first set, but I pushed through! Definitely kicked my butt.

W1/D4 2.0 legs - glutes & hams

Maliahsol

W1/D5 Full body HIIT

I died today. That was hard Janet🥵🥵

W2/D1 2.0 legs/quads

Joanne Carrillo

W2/D2 2.0  Pull day

W2/D3 2.0 push day

Holy crap!!! This class kicked my butt today- literally! 🔥🔥🔥

Alison Wright

W2/D4 2.0 legs - glutes & hammies

Lola

Elicia

W2/D5 2.0 Total Body HIIT

This was intended but a good burn 🔥 💪🏾☺️

W3/D1 2.0 Legs/quads

Great pull day.  Feeling stronger 💪🏾☺️

W3/D2 2.0 pull day

W3/D3 2.0 push day

Favorite day. Felt like cardio day with the how much I was sweating 😥🥵

Damn! that’s just what I needed today! Drenched 🥵

W3/D4 2.0 legs - glutes & hammies

Well ok then🥵🥵🥵 is all I got to say!!!

What a great workout. Drenched 🥵 by the second round of sets. 💪🏾

W3/D5 Full Body HIIT

Love leg days!! Seemed easy but it was everything but🔥🔥

W4/D1 2.0 legs/quads & Glutes

W4/D2 2.0 pull day

Love feeling the difference in my upper body strength. Good push day😜

Increased the weight today... that was a challenging one

W4/D3 2.0 Push Day

Great workout but those split squats are going to be the death 💀 of me 🥵🥵. All in all, great leg day pump 🦵🏼🦵🏼👍🏼👍🏼

Had to break out the 20lbs today for frog thrusters (BTW I am not a fan of frog thrusters)

W1/D3 2.0 Push Day

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