Name: Playbook - Karina Elle - Day 22 Posh posture
Uploaded: 2021-01-18T11:46:58.156Z
Duration: 30 min
Description: Day 22 Posh posture

Day 22: Posh posture

- Dumbbell bench press 3 x 10
- Dumbbell bent over row 3 x 10
- Dumbbell shoulder press 3 x 10
- Dumbbell plank row 3 x 10
- Lateral dumbbell raises 3 x 10
- Plyometrics (3-5 rounds depending on fitness level)
   - 20 Plyo lunges  
   - 15 Jump squats
   - 10 Burpees
   - 60 High knees

- Lay on the ground holding the dumbbells with your arms at 90 degrees
- Extend your arms engaging your chest
- Come down with a controlled movement

DB chest press

- Pull the dumbbells up keeping your elbows flared out
- Engage your back as you pull up
- Make sure your back is straight

DB bent over row

- Hold the db with your palms facing away from you and your arms at about a 90 degree angle
- Press the dumbbells above you engaging your shoulders

DB press

- Pull the dumbbell up keeping your elbows close to your body
- Engage your lat as you pull, lower with a controlled movement

DB plank row

- Raise the db’s with your elbow bent 
- Raise until your elbows reach your shoulders
- Lower with a controlled movement

DB lateral raise

- Start in a lunge stance. Begin exercise by lowering body down until your forward thigh is parallel to the ground and back knee is almost touching the ground. As soon as you reach this point, explode back up as high as you can off the ground. 
- Land softly on your feet with a bend in your knees, immediately drop back down into a lunge and explode back up. Repeat

Plyo lunge

- Perform a squat, break paralle,l and then forcefully extend the hip shaving the feet jump. off the ground

Jump squat

- 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

High knees

Plyometrics (3-5 rounds depending on fitness level)

Day 22 Posh posture

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.

Day 22 Posh posture

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