Name: Playbook - Kyle Carillet - W3/D2 Push Day/Core | Move More
Uploaded: 2024-01-28T23:08:58.068Z
Duration: 45 min
Description: W3/D2 Push Day/Core | Move More

Krystal Gamino

🤘should be an interesting week for work 😅

Angie

Karis

I forgot to start my Fitbit, so did I even workout tonight?! 😂. Jk, my arms and abs know I did!!

Stacy

Killer! Got such a good pump in the chest…and the abs hurt.

Joab

Michelle

Matias

Superset:
Cable fly crossover
Cable flat chest flys

Superset:
Seated DB alternating shoulder press
Incline bench DB skull-crushers

Incline chest press

Tri-set
Front raise
Lateral raise
Seated bent over reverse fly

Ab Circuit:
Butterfly sit up
side to side pass through
alternating toe taps
mountain climbers

Steady state cardio

- Get a good stretch 
- Cross your arms over at contraction
- Alternating which arm is in front

Cable crossovers

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Cable standing flat chest fly’s

Superset:

Keeping tension tight, with one arm always in the upward position

Seated alternating shoulder press (8 each per arm)

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Incline bench Dumbbell skull crushers

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press (increase weight w/lower reps)

Complete 10 reps on first exercises then immediately into the next! 

Seated front raises
Lateral raises 
Bent over reverse flys

- From a seated position
- Raise the dumbbells forward and up to shoulder height
- Keep a slight bend at the elbows

Dumbbell seated front raise

- From a seated position
- Keeping a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell seated lateral raise

- From a seated position, bend forward bringing your chest to your thighs
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Dumbbell seated bent-over reverse fly

Tri-set Delt burner

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Go back in a controlled motion 
- Engage your core

Butterfly sit up

- place 2 dumbbells in front of you hip width apart
- with legs together start on one end and bring your legs up and over each dumbbell from side to side

Side to side pass throughs

- Alternately bring your legs up and down
- Raise you alternate arm toward your foot engaging your core

Dumbbell alternating toe taps

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

Circuit

Steady state cardio

W3/D2 Push Day/Core | Move More

Day 1 and I’m going to feel this for awhile! Legs couldn’t handle much more so incline was down a bit but kept speed at 3!

Starting all over from day one! Love this program.  Already went up in weight for that overload 🤩

W1/D1 Lower Body | Move More

Intense pressure, workout was amazing. Couldn’t complete all but last 2 but it was amazing

Daniel

W1/D2 Push Day/Core | Move More

Ryan

Great circuit workout!! My kids did this one with me and loved it!

W1/D3 Full Body AMRAP | Move More

this one was great! I can’t wait to do it again when I’m not so sore 😅

Finally back at it after being sick!!! Great workout legs 🦵 dead!

Amanda

I really liked this one! My glutes were well isolated while also a killer on the legs. When my back is flat on a machine or the ground it puts less stress on my neck and is easier for me to focus on certain muscle groups. So I liked that about this one. 10/10

Kelsey

W1/D4 Legs | Move More

Send help! My arms hurt 😂 great one today!!

Who’s driving me home from the gym?! Arms are jello! Lol 💪🏼. Great workout!!

Didn’t think I would make it through. It was a struggle today.

W1/D5 Pull Day/Core | Move More

Killer! These workouts were the exact sort of thing I needed to kickstart my 2023

W2/D1 Legs | Move More

My arms and core are on fire!! But it hurts so good 😅

Great pull day, and I loved the abs at the end.

W2/D2 Pull Day/Core | Move More

Alex Peto

Amazing full body, once again I'm dead. 🙌💀

This was absolutely brutal feel like I lost 5 pounds haha. But man you feel good after 💯💯

Ricky

W2/D3 Full-body EMOM | Move More

Doing this for the second time and around the worlds are still awful 😂

Good but definitely feeling the burn!! Around the worlds are NO joke 😅

W2/D4 Push Day | Move More

Brutal combination! Lol. Definitely worth it though

Kristine

W2/D5 Legs/Core | Move More

That one was soooo hard! Def saving to favorites!

W3/D1 Leg Circuit | Move More

Just when I thought I was getting the hang of these workouts, Kyle throws this one in 😅 humbled myself VERY quickly 😂

I’m pretty sure I’m dead.. But somehow I feel amazing 🤣🙌🏻

W3/D3 Full-body | Move More

Good & brutal variety! I’m not sure how to feel after this 😂

W3/D4 Leg Day/Core | Move More

W3/D5 Pull Day | Move More

awesome workout! Finished way earlier today but forgot to mark my cardio as done 🤦‍♀️

W4/D1 Push Day/Core | Move More

Awesome workout! Love that sweat dripping down on leg day! ❤️RDL’s!

W4/D2 Legs | Move More

Great killer one! My son did this with me and it got a little competitive 😂 my arms!!

Day 28! Citing day and a great full body hitt.

W4/D3 Full Body AMRAP | Move More

Great arm killer! Surprised by how much I enjoyed the arm pullovers

Seth

W4/D4 Pull Day/Core | Move More

This was a KILLER! legs are shaking but it feels so good to have completed this whole program 😁

I might not be able to walk tomorrow! Lol

W3/D2 Push Day/Core | Move More

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