Name: Playbook - Jess Guinan - W1/D1 Shoulders/Abs
Uploaded: 2024-04-09T02:16:11.628Z
Duration: 60 min
Description: W1/D1 Shoulders/Abs

Nadalynn

Another great workout down! Hard enough to push me and want to keep coming back. Always feel better after a workout with Jess! 💪

Ariel

I planned on giving you 5 stars but I entered it in wrong. I am going to do the whole program.

Tanya

Rajkou

Kicking my ass but in a good way, feels like a great way to get back into the gym!

Juan C

If you are starting off like me don’t need much weight follow what she does and do it right abs you’ll feel the burn with little weight good workout

Marciel

1. Superset
- Alternating Military Press 4x12 ea side
- Military Press 4x12

2. Superset
- Front to Lateral Raise 4x12
- Shoulder Taps 4x12

3. Superset
- Knee Tucks 4x15
- Russian Twists 4x15 ea side

- Alternating Military Press 4x12 ea side
- Military Press 4x12

- Brace your core and lift the dumbbells up so that your arms make a 90 degree. 
- Keep your forearms nice and sturdy - don’t let them droop in towards your head. 
- Bring one arm straight up over your head, while keeping the other arm in a ninety degree. 
- Bring your arm back down to a ninety degree and then repeat on the other side. Do not let your arms drop down too low.

Alternating Military Press

- Brace your core and lift the dumbbells up so that your arms make a 90 degree.
- Keep your forearms nice and sturdy - don’t let them droop in towards your head. 
- Bring your arms straight up over your head, gently touching the dumbbells together.
- Bring your arms down so that they once again make a ninety degree. Do not let your arms drop down too low.

Seated Military Press

Superset #1

- Front to Lateral Raise 4x12
- Shoulder Taps 4x12

- Stand with your arms at your side, and a dumbbell in each hand. 
- Brace your core, and with a slight bend in your elbow, raise both arms until the dumbbells are at least shoulder height.
- Keeping a slight bend in your arms, bring your arms out to your sides at shoulder level. Your wrists, elbows, and shoulders should all be level.
- Slowly bring your arms back down towards your thighs.

Front to lateral raise

- Start off in a high plank position - back straight, core tight, and your arms should be straight and shoulder width apart.
- Bring one hand up to touch the opposite shoulder.
- Return to starting position.
- Repeat with the other hand.
- Return to starting position.
- Make sure not to swing your hips side to side - keep your core tight by bringing your belly button towards your spine, and slightly squeezing your glutes.
- If doing a regression, make sure to bring your hips forward and engage your core

Shoulder taps

Superset #2

- Knee Tucks 4x15
- Russian Twists 4x15 ea side

REGULAR:
- Sit on the floor or on a mat.
- With a slight bend in your knees, lift your feet off of the ground and hover. At the same time, lean your torso back until you feel a slight stretch in your abdomen.
- Keeping your core tight, crunch your torso and legs together.
- Stretch back out to the starting position.


REGRESSION:
- Sit on the floor or on a mat. 
- With a slight bend in your knees, lift your feet off of the ground and hover. At the same time, lean your torso back until you feel a slight stretch in your abdomen. 
- Keeping your core tight, crunch your torso and legs together. 
- Stretch back out to the starting position.

In & out crunches

REGULAR:
- Sit on the floor or on a mat. 
- With a slight bend in your knees, lift your feet off of the ground and hover. At the same time, lean your torso back until you feel a slight stretch in your abdomen. 
- Keeping your core tight, twist to one side. Return to starting position and then twist to the other side. 
- You can hold a plate, dumbbell, or just clasp your hands together.


REGRESSION:
- Sit on the floor or on a mat. 
- Bend your knees and place your heels on the floor. At the same time, lean your torso back until you feel a slight stretch in your abdomen. 
- Keeping your core tight, twist to one side. Return to starting position and then twist to the other side. 
- You can hold a plate, dumbbell, or just clasp your hands together.

Russian twists

Superset #3

W1/D1 Shoulders/Abs

W1/D2 Legs

Great for beginners like me! 60 Years old and need to start a program to keep muscle strength! Thank you!

W1/D1 Shoulders/Abs

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