Name: Playbook - Karina Vee - W1/D3 Upper Focus +HIIT
Uploaded: 2023-06-02T21:34:28.802Z
Duration: 50 min
Description: W1/D3 Upper Focus +HIIT

back and biceps (suns out, guns out) plus a core challenge and a HIIT finisher

Treadmill Jog

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control
- weights: 10-25lbs

Dumbbell hammer curls

- Begin in push up position with dumbbell in each hand
- Maintaining your hips are squared to the floor and core is engaged throughout the movement 
- Row one dumbbell toward your hip
- Lower the dumbbell and row on the opposite side
Weights: 8-25 lbs
12 reps is 6 per arm

Dumbbell renegade rows

Circuit 1

- Place the back of your arm on your inner thigh
- Arm starts extended holding the dumbbell off the floor
- Slowly curl the weight up, pause at the top squeezing your bicep
- Slowly lower weight back to the starting position
-weights - heavier - 12 to 30 lbs
- 10 reps per arm

Dumbbell concentration curl

- Hinge at the hips and come down with a neutral spine
- Pull the dumbbell up engaging your lats 
- Keep your core tight focus on a slow controlled movement
- heavier weight 12-30 lbs

Dumbbell alternating bent over rows

Circuit 2:

- Pull the cable towards your face with elbows flared outward engaging your rear delts and upper back
- Slowly return back to starting position
- use the rope attachment

Cable standing face pull

This pyramid challenge will make that core burn 🔥🔥 do 8 reps of each move, follow with 6, 4, 2, until you finish it all

- Start in a low plank position
-  Rotate your hips from one side to the other
- Keeping your back flat and your core engaged

Low plank hip dips

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

- Begin in a supine position with arms and legs straight up
- Roll your shoulders off the ground and reach for your toes
- Roll back down and repeat

Toe taps

Ab Challenge

Get your phone timer out! Do each move for 30 seconds without taking it a break. Once you finish all three moves, rest for 30 seconds and repeat

Beast Jumps

Skaters

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

HIIT finisher

W1/D3 Upper Focus +HIIT

W1/D1 Do this before you start!

W1/D1 Week 1- ABS OF THE WEEK

M Carrasco

Delilah

W1/D1 Week 1- Day Legs & Booty

Nothing like an arm workout to tell you that you could do arms more often

Hannah

Really good work out! I ran a little longer than it says to because i didnt feel completely warm with just 5mins. The last exercise was tough!!

W1/D3 Upper Focus +HIIT

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