Name: Playbook - Leena Morris - GymBae Summer Lean Day 4
Uploaded: 2021-01-18T11:49:08.576Z
Duration: 85 min
Description: GymBae Summer Lean Day 4

Day 4 and I kicked butt! 💪🏾✊🏾 My shoulders were struggling today, but I did it!

ValerieAnn

Welcome to day 4 of the GymBae summer lean program! Be sure to push yourself to be better than the day before. 🔥

Use a bench to lean on. Use a dumbbell and start with the weight hanging by your side. Pull the weight of the dumbbell up as though you were starting a lawnmower. Complete the same amount of reps on each side.

Lawnmowers

Add weight to a barbell. Bend at the waist, put a slight bend in your knees, and pull the weight up bending your elbows and feeling the squeeze at the top in your back and triceps. Return to hanging position.

Barbell Bent Over Row

Grab a dumbbell in each hand and curl up in a controlled motion feeling the squeeze in your bicep.

✨Tip: Try not to use any momentum getting the weight up.

Dumbbell Curl

Sit on a bench and hold a Dumbbell in each hand with elbows at 90 degrees. Extend over your head and return to starting position.

Seated Dumbbell Shoulder Press

Grab a dumbbell in each hand and with slightly bent elbows do a front raise in a controlled motion feeling the squeeze in your shoulders.

✨Tip: Try not to use any momentum getting the weight up.

Front Shoulder Dumbbell Raise

Grab a dumbbell in each hand and with slightly bent elbows do a side raise in a controlled motion feeling the squeeze in your shoulders.

✨Tip: Try not to use any momentum getting the weight up.

Side Shoulder Dumbbell Raise

Place both arms behind you on a bench and put your legs straight out in front of you holding yourself up off the bench. Bend your elbows at a 90 degree angle and return them to the original position feeling the contraction in your triceps at the top of the movement.

Tricep Dips

Use a cable machine and adjust the height accordingly. Place both hands on a handle and pull down in a controlled motion, contracting your triceps at the bottom of the extension.

Tricep Extension

Place knees shoulder width apart with the barbell on your back. Bend them until your thighs are parallel with the ground. 

✨Tip: Maintain good posture and keep your core tight.

Barbell Squat

Place knees shoulder width apart with the barbell hanging in front. Bend them until your thighs are parallel with the ground and then return to upright position feeling the squeeze in your glutes and hammies.

✨Tip: Maintain good posture and keep your core tight.

Barbell RDL

Hold a barbell positioned in the corner of the room with one hand. Bend your knees in a squat position and, while holding the barbell in your palm, complete a full squat to shoulder press motion. Complete the same amount of reps on each side.

One-arm Full Body Landmine Press

Hold a barbell positioned in the corner of the room with two hands. Bend your knees in a squat position and, while holding the barbell in your palms, complete a full squat to shoulder press motion. Complete the same amount of reps on each side.

Full-body Landmine Press

This HIIT circuit incorporates a variation of burpees in order to efficiently shred fat. Be sure to push yourself!

One legged burpee

High knee burpee

Mountain climber burpee

Push-up burpee

Alternating Side Plank Burpee

Summer Lean Out HIIT

Go at a reasonable pace so that you can maintain speed with the machine.

Stairmaster

GymBae Summer Lean Day 4

Lina

This is JUST the kind of “weighted” workout I needed! You rock! 💪🏾

LaTonya Edwards

It was good I don’t have some of the equipment that’s needed but I put other works similar to the videos you put up!

Coll

GymBae Summer Lean Day 1

Wish there were alternatives exercises suggested for beginners I.e-burpees

Lamecia

Kira Lu

GymBae Summer Lean Day 2

Beast mode finally! Hardest I’ve ever worked out. Thank you!

It’s getting easier everyday!!!! Love love love

Tiffany

Day 3 ✅ Triumphant 🙌🏾 I feel myself getting stronger. Ready for more!

GymBae Summer Lean Day 3

Day 5 ✅ Made it to the halfway point. Legs are showing some definition in my quads and my triceps and toning up real nice too 😍

GymBae Summer Lean Day 5

Yoooo, that ab workout was only 3 exercises, but doing rounds...!!! 😫😫😫 I barely was able to finish the burpee sets afterwards and of course the stairmaster killed me.

GymBae Summer Lean Day 6

These burpees aren’t getting any easier 😫😫😫 I can’t feel my shoulders ... but they look good though 😅 Day 8 tomorrow 💪🏾

GymBae Summer Lean Day 7

Rebeca

Day 8 finished earlier this morning!!! 😆😆😆😆😆 The shoulder workouts and burpee sets are still hard to get through, but I survived another day. Tomorrow is Day 9!

GymBae Summer Lean Day 8

Another amazing workout complete! Very easy to follow and may seem simple, but if you put in the work it will definitely humble you for sure and you’ll get great results!

GymBae Summer Lean Day 9

F yeah! that was an awesome 10 days. Thank you Leena, I look forward to seeing what new torture techniques you will come up with next!

Matt Burton

I made it to the finishline!!! Day 10✅ (running up the stairmaster like Rocky 😂) This was tough for me, but I most definitely will be doing it again and getting better. Beginner-to-expert friendly workout. I learned that if you slow down the movements doing the weight training exercises to feel the muscles moving in proper form and not rush and swing the weight, you will definitely feel the burn in your muscles and have a good sore next day. I have some definition in my arms, shoulders and quads coming in quite nicely 😁 and losing some of these unwanted inches on my waist 😝 Thanks Leena!!!

GymBae Summer Lean Day 4

Community

More workouts from Leena Morris