Name: Playbook - Leslie Getnfit - Week 1 Day 4
Uploaded: 2024-03-02T19:54:16.662Z
Duration: 90 min
Description: Week 1 Day 4

Amanda

Stephanie

Veronica Monica

Sara

My legs are sore from the previous 3 days! Consistency beats Dreaming!!

Briana

Cherrelle

Cable Tricep Extension

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

Increase weight after every set. 

Stand with feet slightly apart, and your back straight. 

Your arms should be hanging at your sides about a foot away from your body. 

Face your palms inward holding a dumbbell in each hand.

As you exhale, raise the dumbbells at your sides, keeping your elbows slightly bent.

Continue to raise dumbbells until they are level with your shoulders. Inhale and lower arms slowly to the starting position. This completes one rep.

Lateral Raise

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

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

V-Up & Seated Knee Tuck

Walk on the treadmill with an incline for 25 minutes at a pace of at least 3.5. 

Start with an incline of 3.5 for the first five minutes. Every two minutes increase the incline.

Treadmill Incline Walk

Week 1 Day 4

Amber L

Daisha

Brittany

Week 1 Day 1

Keyona

Week 1 Day 2

Michelle Washington

Marvelis

Week 1 Day 3

Week 1 Day 5

Let me just say thank you Lord the planks were first 😂. I wanted to quit on the stair machine at 20 minutes but I made it 🥵

Keirrena

Amber Lyons

Week 1 Day 6

Shawna

Treasur

Week 2 Day 1

Daniela

Perfect back with some bicep action combo!

Alexandria

Cynthia

Week 2 Day 2

Hip thrust are a killer! Pulled through tho! Girl my legs are shaking after today

Heather

Leslieeee bihhhh, u killlin me!!!! (But imma still do it tho 😂) ITS DAT BURRRN FOR ME!!!

Miracle

Mu legs, my legs!! My booty mainly but I'm in love with it 😍

Brittany Moore

Week 2 Day 3

Halfway through my arms were on fire and I thought they were gonna fall off! Killer arm workout

Week 1 Day 4

Community

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