Name: Playbook - Leslie Getnfit - W6/D1 (HOME) UPPER BODY, CORE , & CARDIO - PULL DAY
Uploaded: 2024-04-20T00:01:52.508Z
Duration: 70 min
Description: W6/D1 (HOME) 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

Even though this is a Wednesday, I gotta start somewhere and just get it done. Thank you!

Iris

Those negative push ups always bring the good burn 🔥 💪

Jasmine

- Start in a high plank position 
- Bring your knee towards your elbow
- Focus on your abs throughout the movement. Engage your core.

High plank knee tuck

- Lean forward, slight bend in the elbows
- Flex shoulders out into a Y 
- Small Pause at the top of the motion engaging your rear delts
- Lower with a slow controlled motion

DB Rear Delt Fly

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arm is extended

DB bicep curls with iso hold

Overhead Tricep Extension

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
-Bring elbows back squeezing your lats
- Lower back to starting position

Superman with Backburner

To perform negative push-ups, assume the push-up position by placing your hands palms-down on the floor shoulder-width apart. Similar to a high plank position, keep your back in a straight line and your knees off the floor. Slowly lower your chest toward your hands until your upper body touches the floor.

I get back ok my knees like a knee assisted push-up to get back into position and repeat.

CHEST Negative Push Up

(HOME) Upper Body + Core + Cardio - Pull Day

Complete 25 minutes of cardio of your choice. I keep this optional so you can utilize whatever you have:

-Jumprope
-Fast pace walk
-Jog

Home Cardio

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

Amber L

Ange

Jackie

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

W6/D2 (GYM) LOWER BODY

Irma

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

W6/D2 (HOME) LOWER BODY

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

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

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

W6/D5 (GYM) LOWER BODY

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

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

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