Name: Playbook - Karina Elle - Day 19 Best accessories
Uploaded: 2021-01-18T11:47:45.391Z
Duration: 30 min
Description: Day 19 Best accessories

Day 19: Best accessories (arms, abs, and calves)

- Dumbbell bicep curls 3 x 10
- Tricep dips (using bench or chair) 3 x 10
- Hammer curls 3 x 20
- Calf raises 3 x 50
- Plyometrics (3-5 rounds)
   - 60 High knees
   - 10 Standing broad jump
   - 10 Burpees

- Curl the dumbbells up rotating your wrists as you go up
- Engage your bicep as you go up
- Come down with a controlled motion

DB curl

- Bend at the elbows to come down
- Come down until your reach 90 degrees
- Push through your hands extending your arms to come up, engage your triceps as your come up

Seated tricep dip

- Hold the dumbbells with your palms facing your body
- Curl the dumbbells up
- Engage your biceps and lower with a controlled movement

DB alt hammer curls

- Raise your heels engaging your calves as your go up

DB standing calf raises

High knees

- Place your feet shoulder-width apart. Stretch up with your arms and rise up onto the balls of your feet with your hips extended. 
- Bring your arms back behind you and bend your knees and hips. Lower between a quarter and a half squat and drive as powerfully as possible off the ground while simultaneously throwing your arms forward as forcefully as possible. 
- Once you are airborne, extend your hips up and out and throw your feet forward. Land flatfooted with your weight slightly forward.

Standing broad jump

- In an athletic stance, send your hips back by hinging at your hips with a soft knee. 
- Place your hands on the floor shoulder width apart. Jump your feet back to the top of a push-up position. Lower your body to the floor for a brief second. Return to standing by pressing your upper torso off the floor and forcefully jumping the feet towards your hands. 
- Drive to standing, finishing with a jump at the top.

Burpee

Plyometrics (3-5 rounds)

Day 19 Best accessories

Explanations a little unclear i find but quite a nice tough workout for me anyway 🙂
Good demos.

Kristy

Alina

The last set was a bit challenging but I did it!!

Nana

Day 1 Sexy legs

Tough! I liked the combo of upper body and then leg involved cardio

Frances Vest

Dana

Stela

Day 2 Posh posture

Karina Elle workout programs are efficient and expect to see results if you commit to it, after  following many workout programs from IG influencers, Karina’s have become my #1, indeed I canceled my last  subscription with another influencer cause Karina got me so hooked. You will be working out your whole body and get lean, strong and sexy. 
You have different options to follow:
6 week program
Fit program
30 day challenge 
Core workouts
Booty workouts
Quick sweat

You can tell how they have truly dedicate time to the app, definitely worth every penny of the subscription, 100% happy with it.
Thank you Karina I am a happy client:)

Margarita E

Some of the instructions on the workouts don’t match the actual work out.

Teddi

Love it! Easy to follow, easy to read, but man am I sweating!

Stephanie

Day 3 Bubble booty

Olivia

Loved it. Fun and feels like I’m working.

Romina

Day 4 Best accessories

Katy

Irene

Day 5 Yoga and chill

Perfect level of difficulty but also fun and the 30 minute sessions are awesome.

Jordie

Day 6 Sexy legs

Sissy

Karinella, which is the weight that you use for the dumbbells?

DAILYN

Day 7 Posh posture

Doable, fun and I love the timer feature and exactly how it works.

There should be an option to log your workout on a separate day if you forgot

Kristi

Day 8 Bubble booty

Kendra

Day 9 Best accessories

Good to do on my active rest day when I'm maybe not moving as much. And allows me to focus more on my stretching.

Margo

Day 10 Yoga and chill

This one is a little tough on my knees sometimes but man what a burn.

Day 11 Sexy legs

Tough workout but feels amazing!! Love it. Your workouts make me feel stronger physically and mentally💪🏼 Thank you!!

Sara

Day 12 Posh posture

🌝

Loving it. Actually sticking to this one. Very accessible program.

Day 13 Bubble booty

Day 14 Best accessories

Radi tu i cuti

Day 15 Yoga and chill

Great workout!! I feel myself getting stronger each week

Hi! Been loving your 30 day workout, just the right intensity for me. I’m athletic but my legs are weak and I don’t exercise on a regular basis. Just wanted to ask if you meant to put sprints for .6miles each? I haven’t been running them because 10 sprints would be 6 miles and it’d take much longer than a half hour workout. Thanks, Lynn

Day 19 Best accessories

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