Name: Playbook - Janet Calderon - W2/D3 Home chest/shoulders & abs
Uploaded: 2024-01-02T12:08:54.072Z
Duration: 60 min
Description: W2/D3 Home chest/shoulders & abs

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

Elizabeth

Jackie

Adria

Maliahsol

Time to increase those weights ☺💛💛💛

Kaila

Wally

Natasha

Malerie

Elevated Push ups

Lie on a floor or flat bench , holding dumbbells in each hand.  Keep both feet straight out without touching the floor.  Bring the dumbbells up to the sides of your chest, keeping your grip neutral. Press the dumbbells up above your chest until your arms are fully extended. Then bend at the elbow into a tricep extension.  Bring the weights back down slowly until you feel a stretch in your chest, then press them overhead again.

Static Hold Hammer Press + skullcrushers

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

Superset 1

Get on the ground with one dumbbell. Get into a hollow body position (butt on the ground, feet and upper torso raised), holding the weight in one hand. Extend the other arm to help keep your balance.
Press the dumbbell up.  Squeeze your core to keep a solid base.

Static Hold Single Hand shoulder Press

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

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

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.

Side laterals

Superset 3

W2/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 :)

Danyelle

W1/D2 Home Back & Arms

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

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

Joanne Carrillo

W2/D2 Home Back & Arms

Allison Gola

W2/D4 home Leg day  - glutes/hamstrings

Brianna

W2/D5 Home Total Body

W3/D1 Home Leg day - quads/glutes

Ricella

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

Katrina

W3/D2 Home Back and arms

Victoria Prince

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

W2/D3 Home chest/shoulders & abs

Community

More workouts from Janet Calderon