Name: Playbook - Janet Calderon - W1/D3 Home Chest, shoulders & Abs
Uploaded: 2024-01-02T12:08:53.776Z
Duration: 60 min
Description: W1/D3 Home Chest, shoulders & Abs

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

Jackie

Alison Wright

Hard af and I loved it. Already feeling it!

This class is one of my all time favorites!

Holy moly!!! What a workout! Barely made it through.

Stephanie Orozco

My first home workout proved to be more intense than the gym workouts

Shyainne

Lynx

No need to ever go back to a gym!!! 💪🏽

N I U R K A 

Jeannie

As always .. you rock!!! Miss your live workouts! Loving your app too!

Sylvia

Just when I thought the home program would be easier - Janet proofed me wrong 🥵 feeling accomplished tho 💪🏾

Yasmin

Those Knee Toe Touches are killer! But I’m getting stronger!

Adria

Jeannette

Ok so I am improving on those elbow/knee/toe touches but... danggg not my fav

Kaila

I think the instructions on the second exercises is flip flopped for the breathing instructions.

Victoria Prince

Gabriella

Great combinations of exercise to target the abs while simultaneously doing arms 💪🏽

Dolcinea

Anais

❤️Amazing and very hard at the same time. Thank you:)

Katrina

The end had me struggling!! All I can say is... I'm glad that's over with 😂

Wth just happened? Lol! On fire as always!

Malerie

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 Bridges

Start laying on your back with dumbbells in hand.
Brace your abs and bring the dumbbell over your head and towards your legs as you sit up and press up over head at the apex of the sit up.
Straighten your back completely when you press the dumbbell overhead and lock your elbows. 
Reverse the movement and roll back down to the starting position

Sit up + overhead press

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 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.

Dumbbell Front Raise

Holding a pair of dumbbells at shoulder height, with elbows bent and palms facing body.
In one motion, bring elbows out wide to sides while rotating hands so palms face forward and pressing the dumbbells overhead until arms are straight and biceps are by ears.
Pause, then reverse the movement to return to start. That's one rep.

Arnold Presses

Superset 1

Elbow to knee/toe reach

a) Lay on the ground with your legs extended out in front of you.

b) Place your hands behind your head with your weight

c) Pull your belly button in towards your spine and raise your legs off the ground.

Action:

a) Contract your lower abs as you bend your knees and bring your legs towards your chest.

b) Squeeze your abs hard and slowly return to the starting position.

c) Repeat this motion for your desired number of repetitions.

Weighted Knee Tuck Crunches

Superset 2

Kneeling push up

W1/D3 Home Chest, shoulders & Abs

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

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 :)

W1/D3 Home Chest, shoulders & Abs

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