Name: Playbook - Karina Elle - W4/D4 Upper body
Uploaded: 2021-01-18T11:45:09.225Z
Duration: 30 min
Description: W4/D4 Upper body

Krishna

⭐️ CIRCUIT 1
- Chest press 4 x 10
- Tricep dips 4 x 10
- Db plank row 4 x 10

⭐️ CIRCUIT 2
- Pike pushups 4 x 15
- Bicep curl 4 x 15
- Row 4 x 15

⭐️ CIRCUIT 3
- DB press 4 x 12
- Tricep pulse  4 x 12
- Pull 4 x 12

- 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

- 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

DB plank row

Circuit 1

- Start with fully extended arms and your back completely straight
- Bend at the elbows to come down
- Keep your core engaged

Pike push-ups

DB alt curl

- 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

Circuit 2

- 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

-Soft knee, hinging at the hip, lower torso till vertical to the floor, kicking the free leg behind, activate the posterior leg and return to standing

Tricep pulse

- Pull the dumbbells straight up keeping your elbows out
- Lower with a controlled movement

DB upright rows

Circuit 3

W4/D4 Upper body

So good for body and mind, felt stronger in every way

Summer

Erika Vecchiatti

The sound didn’t work and I was a little confused on going through each round it took me a while to figure it out. 
Also to maybe have modified options

Joshlyn

W1/D1 Full body

Great!  Just what I'm.needing to get back onto my routine.

Vanessa

Kloey

Haaaard !! But goooood!! My legs are shaking so baaaad !! Love it !!! 💪🏻💪🏻

Selyan

W1/D2 Legs

Frances Vest

Josie

W1/D3 Full body HIIT

Good but I didn’t understand what I’m trying to do with the tricep pulse. The description was for the wrong movement.

Cata

W1/D4 Upper body

Margaret

Lauren

Cecilia

W1/D5 Glute blaster

Rubab 

W2/D1 Full body

W2/D2 Legs

Katrina

Don't repeat the same exercise on two consecutive days, the same muscles get a bit too sore

Alla

W2/D3 Full body HIIT

W2/D4 Upper body

Hard on the hips but overall good workout!

Just the right amount of work for someone who has time limits and limited equipment

Margo

W2/D5 Glute blaster

Is there a problem with the app, it will only load the first circuit on all the workouts

Adequate amount of aerobic activity for a Saturday morning 👌🏽

W3/D1 Full body

Sissy

Linda Albertson

Jennifer

W3/D2 Legs

DAILYN

W3/D3 Full body HIIT

Good workout but agree with other girls - some diversity would be nice

Need more upper body work outs please! This one’s great but would love a mix up in this💪🏻

W4/D4 Upper body

Community

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