Name: Playbook - Leslie Getnfit - Week 1 Day 5 (GYM) UPPER BODY + CORE - PUSH DAY
Uploaded: 2024-03-03T03:43:27.426Z
Duration: 45 min
Description: Week 1 Day 5 (GYM) UPPER BODY + CORE - PUSH DAY

Jacky

Taylor

Kierston

Bryanna Prien 

Ryna

Week 1 Day 5 ! Today you will warm up with a 5 minute cardio session. 

Following your workout. Complete 20 minutes of amy cardio of choice ! I understand 20 minutes is hard but give me the most you can ! 

Please read the descriptions of all workouts for important info !

Lets Go !!!!

If you’ve ever been short on time, or just needed to power through a workout to get to the other side, you may have decided to skip the few minutes of warming up and jump right into your workout. 

We’ve all been guilty of this, but the few minutes of warming up (seriously, it takes five minutes) can make a huge difference for our performance during and after the workout. By literally “warming up” your muscles by increasing blood flow and raising your body temperature, you can maximize your cardio routine even more.

Do a 5 minute warmup. Options: 

GYM- Treadmill, Stair-master, Elliptical, Row Machine, jumprope

HOME- Run or fast pace walk, jumprope, do a cardio circuit from my cardio circuit portion of the app.

Cardio Warmup of choice (See description for important info)

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 Raises

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

Chest Press DB

Cable Tricep Extension

a) Sit on the pad facing the rear delt machine and plant your feet firmly on the ground. Your chest should be pressed up against the chest pad and your back should be straight.

b) Grab the inside horizontal handles with your palms facing down. Your arms should be slightly bent.

Action:

a) Contract your rear deltoids to bring the handles back until they are roughly in line with your shoulders. 

b) Squeeze your rear delts hard in this position and slowly return to the starting position.

c) Repeat!

Seated Rear Delt Fly Machine

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks

I have 4 Cardio Circuits posted on the Cardio Circuits section of the app. You can complete one of these circuits or complete 20 minutes of cardio of your choice (for example run, fast pace walk, or jumprope)

Complete a Cardio Circuit or Cardio of Choice

Week 1 Day 5 (GYM) UPPER BODY + CORE - PUSH DAY

Leslie

Daisy

Tyler

How to Access the Challenge Info, Meals, & Workouts

Brittany

Tekesia

It was great! The decline lunges were hard for me because the arches in my feet. I loved the challenge and it felt like hiit/interval training in the beginning. Having the 10 min of cardio in the beginning really helped to jump start the sweat for sure.

Week 1 Day 5 (GYM) UPPER BODY + CORE - PUSH DAY

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