Name: Playbook - Josefine Holmberg - W1/D5 - Upper Body
Uploaded: 2021-01-18T11:44:45.456Z
Duration: 45 min
Description: W1/D5 - Upper Body

Even if you sweat less in these workout the burn is intense

Rashmitha

Oh my God! This is an amazing program from strong girl and me almost die to complete it:)

Salwa

Merle

Lorena Mendiondo

Thank you!! 👍Awesome to follow you in the sunshine☀️
M

- Jump in and out at the same time as you lift your arms over head

Jumping Jacks

- Let your upper body down to the ground with help of your arms - NOT a push-up! 
- Push yourself up 
- Jump and reach your hands over head

Burpee

Warm with “Jackpee”

- Start in a high plank
- Move towards one side 
- Do a Push-Up
- Move to the opposite side
- Reps prescribed is total

Side move with Push-up

- Bend in the hip & keep tension in your hamstrings 
- Keep your elbows close
- Pull the kettlebell toward your lower belly
- Squeeze at the top and hold for a second

KB Row

- Keep arms straight out 
- Lift with the outside of your shoulder
- Keep constant tension
- Don’t lose the tension when getting down to your legs!

Lateral Raise DB

- Keep your knees bent and feet hip width apart
- Keep Tension in the front part of your shoulder throughout the movement

Front Raise DB

- Start at one hip & lift up to opposite shoulder using your front delt and obliques
- Keep core tight and squeeze in the bottom and top position
- Reps is per side

Wood Chopper KB

- Keep a soft knee
- Elbows close to your side 
- Shoulders back and down
- Keep constant tension in your bicep

Bicep Curl KB

- Extend your arms overhead 
- Make sure to keep core tight and a soft knee
- Keep constant tension in your Tricep
- Squeeze at the top!

Overhead Tricep Extension KB

W1/D5 - Upper Body

Elisa

Lupita Soto

First the glue attack and then the rest of the body. Burn burn burn 🥵😅

W1/D1 - Lower Body

Jouhara

Awesome arm workout, needed that!
Thanks💪👍

Super super super workout!!! You rock girl!!!

W1/D2 - Upper Body

W1/D3 - Active Recovery

Alyssa

W1/D4 - Lower Body

W1/D6 - HIIT

W1/D7 - Rest Day

Thanks so much! Great leg workout today!
👍

This workout has your butt sweating too... Thanks a lot josefine

Best gift to me! 🌷Happy Mother’s Day 🌷👍

W2/D1 - Lower Body

Great arm workout 💪 & ready for my day, Thanks ! 
👍

W1/D5 - Upper Body

Community

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