Name: Playbook - Leslie Getnfit - Week 1 Day 4
Uploaded: 2024-04-20T00:01:52.549Z
Duration: 75 min
Description: Week 1 Day 4

D. Vannesa

Veronica Monica

The barbell upright row is an advanced upper body exercise that targets most of the back and shoulder region. 

Stand with your feet about shoulder width apart, your back should be straight and your knees slightly bent.Keep your chest high and eyes forward.

Grab a loaded barbell with an overhand grip, and hold the weight in front of your thighs with your palms facing your body. 

Keeping the weights as close to your body as possible, pull the barbell up towards your chest.

Upright Row Barbell

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

This exercise helps you learn how to target the triceps. Choose a weight that’s slightly challenging yet allows you to complete all of the sets using proper form and without straining.

Start with dumbbells that are 5 to 10 pounds each and gradually increase the weight as you gain strength. Substitute soup cans or water bottles if you don’t have weights.

This exercise can also be done one arm at a time in a split stance while standing or kneeling.

To do this:

Hold a dumbbell in each hand with your palms facing in toward each other, keeping your knees bent slightly.
Engage your core and maintain a straight spine as you hinge forward at the waist, bringing your torso almost parallel to the floor.
Keep your upper arms in close to your body and your head in line with your spine, tucking your chin in slightly.
On an exhale, engage your triceps by straightening your elbows.
Hold your upper arms still, only moving your forearms during this movement.
Pause here, then inhale to return the weights to the starting position.

Tricep Kickback

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

Seated knee tucks

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

Week 1 Day 4

These workout has my legs and glutes on 🔥

Antoinette

Cenelsy

Brittany Moore

Week 1 Day 1

Bryanna Prien 

Week 1 Day 2

Latoya

Week 1 Day 3

Michelle Washington

Week 1 Day 5

Week 1 Day 6

Good sweat. I feel the burn on my lats and back. Thank you! Fire 🔥

Jules

Week 2 Day 1

Demi

Dorothea

Week 2 Day 2

Tyler

Week 2 Day 3

Briana

Lawd I struggled today but a good struggle!!

Kathy David

Week 2 Day 4

Week 2 Day 5

Week 2 Day 6

Week 3 Day 1

Week 3 Day 2

Week 3 day 3 done and I feel so good. Program has me feeling confident and I know what I’m doing now. Lost 5lbs so far too 🤭

Week 1 Day 4

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