Name: Playbook - Josefine Holmberg - W2/D5 - Upper Body
Uploaded: 2021-01-18T11:47:21.666Z
Duration: 45 min
Description: W2/D5 - Upper Body

Your program is amazing!!!! It’s a pity that is only for two weeks:(

Salwa

I didn’t know belly buttons sweat. 😅😂

Alyssa

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

Jumping Jacks

- Start in a plank position with hands on dumbbells 
- Keep core tight and glutes squeezed in order to stay balanced 
- Lift one dumbbell up using your back muscles 
- Do one row on each arms plus one push-up = 1 rep

Renegade Row w Push-Up

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

Front Raise 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

Arms with KB

- Put one leg in front of you and the other behind
- Support yourself on the front leg
- Pull with opposite arm & really squeeze at the top
- Reps prescribed per arm

Single Arm Row KB

- 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

- Lift your knee toward your chest at the same time as you lean forward a little and crunch down to the same side 
- Make sure to squeeze your obliques on that side.
- L+R = 1 rep

Knee Lift Side Crunch

- Start in a High plank on your hands
- Drive on knee toward opposite elbow
- Alternate sides 
- Make sure to keep your hip low/leveled with upper body

Mountain Climbers Crossed

Core 12

- Stand on hands and feet with hip up in the air
- Lower your head toward the ground and push back up through your shoulders
- Come as low down as you feel comfortable

Pike Push-Up

W2/D5 - Upper Body

Elisa

Lupita Soto

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

Rashmitha

W1/D1 - Lower Body

Jouhara

Awesome arm workout, needed that!
Thanks💪👍

Merle

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

W1/D2 - Upper Body

W1/D3 - Active Recovery

W1/D4 - Lower Body

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

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

W1/D5 - Upper 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 ! 
👍

W2/D2 - Upper Body

W2/D3 - Active Recovery

Those clam shell workout made me realize of another muscle on the sides of my butt😱😅😅

Good leg glute day!! Thank goodness for skipping at the finish 👍

W2/D5 - Upper Body

Community

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