Name: Playbook - Leslie Getnfit - W4/D4 (GYM) UPPER BODY + CORE - PUSH DAY
Uploaded: 2024-04-20T00:01:52.921Z
Duration: 65 min
Description: W4/D4 (GYM) UPPER BODY + CORE - PUSH DAY

Jackie

Kristen

Switch my rest day for today workout!!! Now I fell extra exhausted 😅

D. Vannesa

Lets kill it this week ! Today you will warm up with a cardio session of choice. 

Following your workout. Complete 20 minutes of cardio ! I understand 20 minutes is hard but give me the most you can ! I have you doing the elliptical but you can do any cardio of choice (treadmill, stair-master, jumprope)

Please read the descriptions of all workouts for important info !

Sit on the butterfly machine with your front facing away from it and your back flat up against the padding. Your feet should be flat on the floor. Lower or raise the seat if necessary.


Adjust the machine as needed so that your upper arms are parallel to the floor when you grasp the handles.


Contract your chest muscles to push the handles toward each other for the count of 2 as you exhale. When the handles are together, hold for one second. Then, slowly release and return to your starting position for the count of three or four as you inhale.

Chest Fly Machine

- Hold the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist until your palm is facing the opposite direction
- Lower with a slow and controlled movement

DB seated Arnold press

INCREASE THE WEIGHT AFTER EVERY SET

Follow these steps to perform this exercise:

Hold a dumbbell in each hand and sit on a bench with back support.

Plant your feet firmly on the floor about hip-width apart.

Bend your elbows and raise your upper arms to shoulder height so the dumbbells are at ear level.

Pull your abdominals in so there is a slight gap between the small of your back and the bench.

Push the dumbbells up until right before your arms lockout, directly over your head, and then lower the dumbbells back to ear level.

Shoulder Press DB

Increase weight after every set. Stand tall with your feet hip-width apart. Hold a dumbbell in each hand in front of your thighs. Your palms should face toward you.

Raise your arms up in front of you. Pause when the dumbbells reach shoulder height. Then slowly return the weights to the starting position.

Front Raises

DB Lateral Raises

Shoulder BurnOut Circuit 🔥

Cable Tricep Extension

1. Lie on your back with your knees bent and your arms out to the sides, holding a dumbbell in each hand. 

2. Lift your hips off the floor and then bring the dumbbells up with your palms facing each other. 

3. Lower your arms back to the starting position and repeat the movement until the set is complete.

Keep your hips elevated in the beige position.

In the video Im using a step to give me more depth but the step is optional. Im using 15lb Dumbbells.

glute bridge with chest press

V-Up & Seated Knee Tuck

Trail Onto The Machine Confronting The Screen
You should be careful before venturing onto the machine. When you train, the pedals will start to move normally and there is a chance to lose your parity or balance. So, be careful and grab the handlebars while you stepping onto the pedals. It will enable you to remain balanced.

Start Pedaling To Switch It On
Take a couple of moves over the pedal, you will see the screen lighten up within a few seconds. If not, simply press the start button.

Start Accelerating At An Even Step
When you start pedaling, your arms should swing with the shafts. Exactly when your right foot goes down, the left shaft should be pulled toward your body. Again reverse the same procedure for the left leg.

Apply Resistance
Speed doesn’t bring good results in every case specifically on the cross-trainer machine. It is recommended to switch on-resistance button. It will help you to push more diligently over the pedals and lead a better result for your muscles.

Alter Up Your Course Onto The Pedals
The pedals of this cardio machine can moreover go in reverse. Going in reverse promotes varieties of your superior exercise. Moreover, it will enable you to do hamstring and glutes workout.

Elliptical

W4/D4 (GYM) UPPER BODY + CORE - PUSH 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 🥳💪🏻

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

Wow!!! What was this 😥😥 
So good 💪🏻🔥

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

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 💗🫶🏻

W4/D4 (GYM) UPPER BODY + CORE - PUSH DAY

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