Name: Playbook - Leslie Getnfit - W3/D2 (GYM) UPPER BODY, CORE , & CARDIO - PULL DAY
Uploaded: 2024-04-20T00:01:52.858Z
Duration: 70 min
Description: W3/D2 (GYM) UPPER BODY, CORE , & CARDIO - PULL DAY

Jackie

Wow!!! What was this 😥😥 
So good 💪🏻🔥

D. Vannesa

Following your workout, Complete at least 20 minutes on the stair-master ! I understand 20 minutes is hard. Give me the most you can ! or choose another cardio machine (treadmill, rowing, jumprope, elliptical) 

Lets Go !!!!

- Stand with wide stance and your hands on kettlebells
- One arm at a time pull the kettlebell off the ground
- Engage your lat as you pull up 
- Keep core activated

Kettlebell gorilla rows

Increase weight after every set.

STARTING POSITION: Sit in the machine, anchoring your lower extremity by adjusting the thigh pad to fit firmly against the top of your thighs.  Keep Your Core engaged. Reach up to grasp the bar, firmly gripping the bar with both hands. While your arms are extended overhead, depress and retract your scapula (pull shoulders back and down) and attempt to hold this position throughout the exercise.  Lean back slightly (no more than a 30 degree angle), using your legs to support your body (low back).  Maintain your head aligned with your spine.

Slowly exhale and initiate the downward pull by first depressing (lower) your scapula, then pulling the bar downward towards the top or mid-section of your chest. Attempt to pull in a motion that drives your elbows directly down towards the floor, bringing your elbows towards the sides of your torso. Avoid any additional backwards lean during the pull movement.

Continue pulling until the bar nears or touches your chest, or more importantly, you observe your elbows no longer moving downward, but now beginning to move backwards.  Avoid any further pulling as this places additional stresses into the shoulder joint.
 
Pause momentarily, then slowly return to your starting position by allowing the bar to move upwards until your elbows are fully extended, then allow your scapule to rise slightly. Repeat the movement.

Cable Lat Pull Down

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the rope down engage your lats

Rope straight arm pulldown

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating dumbbell curls

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes and core
- Slowly march your feet, lifting your knees up

Core bridge marches

The StairMaster is a cardio training machine that gives you a cardio workout, while working and toning your legs.

The StairMaster simulates the movement of climbing stairs, and has a revolving staircase that mimics the look and feel of real stairs.

A key element to working on the StairMaster is to stand up straight. The StairMaster has handles or handrails on the side on if. They are there for balance, and not to be leaned on.


Maintain Your Posture

To put strain on the right parts of your body, the glutes and hamstrings instead of your back, slow down and get your posture right. 

When you're hunched over, you're putting strain on your back and turning down your glutes, Not to mention the fact that you’re probably placing a good portion of your weight on the stair-climber machine.

Stairmaster

W3/D2 (GYM) UPPER BODY, CORE , & CARDIO - PULL DAY

Amber L

Ange

W6/D1 (GYM) UPPER BODY, CORE , & CARDIO - PULL DAY

Didn’t expect it to be THAT challenging – ooooof good sweat 😅

My arms are on fire. In a good hurting way 🙃

Victoria

It’s Sunday gloomy and I been funky it definitely helped! I loved

W6/D1 (HOME) UPPER BODY, CORE , & CARDIO - PULL DAY

W6/D2 (GYM) LOWER BODY

Irma

Burned about 500c. 💦🔥🥵
Thank you for this routine

Iris

W6/D2 (HOME) LOWER BODY

W6/D3 REST DAY or complete a cardio session or circuit

W6/D4 (GYM) UPPER BODY + CORE - PUSH DAY

Jasmine

W6/D4 (HOME) UPPER BODY + CORE - PUSH DAY

W6/D5 (GYM) LOWER BODY

Girrrrrrl....those sumo squats w dumbbells?! 🔥😫🥵

W6/D5 (HOME) LOWER BODY

W6/D6 (GYM) Full Body

That jump squat into a curl was TOUGH 🥵🔥

W6/D6 (HOME) Full Body

Danielle

Before & After Photo Instructions

I am absolutely excited to get started and see my results. 🫶🏽

Elaine

How to Access the Challenge Meal Guide

Legs feel like noodles, but they feel great!! I would have tapped out if I wasn’t following this program.

Marissa

Keirrena

It was great! Haven't broke a sweat like this in a while. My glutes are feeling it. I feel great!

Edna

Challenge Intro Video & Example Workout

Girl your workout just kicked my butt. Love your training style

Erica

Brittany Moore

Keena

W1/D1 (GYM) LOWER BODY

Wow! My my my… restart summer challenge and my body is on fire 🔥

Stef

Monday was great! Love all your workouts and feeling much stronger

W1/D1 (HOME) LOWER BODY

Did anyone else re-start the 6 weeks challenge????
I’m loving it more and more!!! TODAY’S workout was awesome💪🏻

It was tough towards the end! Legs still burning from yesterday but I pushed through 💪🏼

I’m tired af but great workout 😩❤️

W1/D2 (GYM) UPPER BODY, CORE , & CARDIO - PULL DAY

😮‍💨😮‍💨😮‍💨 what a workout 🔥🔥

I’m dying but it was a great workout 🏋️‍♀️

W1/D2 (HOME) UPPER BODY, CORE, & CARDIO Pull Day

My legs gave out before I could finish 🔥 noodle legs for sure

Such a good pump today. Legs we’re shakinggggg by the last exercise oof 😅

Gleny

W1/D3 (GYM) LOWER BODY

Bishhhh...those plank Jack's had me 🥵 DAY 3 down though 🔥🦵🍑

Janet

W1/D3 (HOME) LOWER BODY

Must needed it 
REST DAY not bad at all, still moving some walking and jumping to keep the blood flowing 😅😮‍💨🤪

W1/D4  REST DAY or complete a cardio session or circuit

Ooooweeee those flutter kicks ☠️☠️ hurt so good

Raquel

W1/D5 (GYM) UPPER BODY + CORE - PUSH DAY

Erica Shadow

My arms 🔥 and I may have called you out of your name during the flutter clicks 😬🤬😂 Thanks for the burn!

Bryttnii

The second to last workout was the hardest for me 🥵Almost done with Week 1!
💪🔥

W1/D5 (HOME) UPPER BODY + CORE - PUSH DAY

Legs are burning so good! What a workout!

This workout had my eye twitching. Those single leg hip thrusts are killer. 🔥

I got sick last week and so now I’m 2 days behind 🤦🏾‍♀️. Today was HARD and I cheated myself on the last 2 sets of reverse lunges. Just happy I made it to the gym today and did 95% of the workout

W1/D6 (GYM) LOWER BODY

Amazing workout! Legs and glutes are on fire 🔥

That last work out was the hardest 🥵🔥

All caught up now. Week one DONE!! 😅 🔥

W1/D6 (HOME) LOWER BODY

I missed yesterday’s workout 😩 however I will not beat myself up about it. Tomorrow is a new day 😮‍💨

W1/D7 REST DAY

Great session - iso curls were brutaaaaal geez

Ufff 😮‍💨😮‍💨 this workout was 🔥

W2/D1 (GYM) UPPER BODY, CORE , & CARDIO - PULL DAY

This was a nice break from the intensity that was week 1 
🤣🥵🔥

W2/D1 (HOME) UPPER BODY, CORE , & CARDIO - PULL DAY

It was a very challenging workout, but it felt great being able to complete the entire workout!!

Lupita

I can’t believe I did it!!!! 🔥🔥🔥 my legs my 🍑 is burning….
Day 2 conquer 💪🏻

W2/D2 (GYM) LOWER BODY

All caught up now! 🔥 Thanks for keeping me motivated to get these workouts done everyday!!

The goblet/split squat was THE hardest for me to get through 😅 had your girl HURTINN 🥵🔥

W2/D2 (HOME) LOWER BODY

Decided to do a fitness Marshall cardio sweat session for today's rest day 💪🥵

Rest day? Hurray!!! 🥳 nop not today 😅😅 circuit/cardio it is

Thank you so much I have loved all of the workouts, guiding me and holding me accountable daily. I did a core class today for my active recovery. I was the stretch my body needed. 💪🏽🫶🏽

W2/D3 REST DAY or complete a cardio session or circuit

😮‍💨😮‍💨😮‍💨 what a workout 😥😥😓 
But I did it 🥳💪🏻

Kristen

W2/D4 (GYM) UPPER BODY + CORE - PUSH DAY

Marvelis

W2/D4 (HOME) UPPER BODY + CORE - PUSH DAY

Cree

W2/D5 (GYM) LOWER BODY

My legs are on fiyahhhh🔥🔥🔥
What a great way to start my day

W2/D5 (HOME) LOWER BODY

Got sidetracked over the weekend, but I’m back at it 😛

My legs really felt the burn on this one 😩 🥵🔥

Yasss !!!! 🔥🔥 finish my week strong 💪🏻💪🏻
Hope my laundry and cleaning the house count as a home cardio 😅🥹

W2/D6 (HOME) Full Body

Tisha

W2/D6 (GYM) Full Body

W2/D7 REST DAY

W3/D1 (HOME) LOWER BODY

Cowboys88!

Felling great 💪🏻 this legs are getting stronger 😮‍💨🔥

W3/D1 (GYM) LOWER BODY

W3/D2 (HOME) UPPER BODY, CORE, & CARDIO Pull Day

Happy Wednesday 💪🏻 week 3 day 3 workout done ✅ it was brutal 😮‍💨
We can do all things ladies don’t give up 💗🫶🏻

W3/D2 (GYM) UPPER BODY, CORE , & CARDIO - PULL DAY

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