Name: Playbook - Leslie Getnfit - Week 2 Day 5 (GYM) UPPER BODY + CORE - PUSH DAY
Uploaded: 2024-04-20T00:01:52.832Z
Duration: 60 min
Description: Week 2 Day 5 (GYM) UPPER BODY + CORE - PUSH DAY

Denise Huizar

This workout kicked my ass 🍑today 🙌🏽Thank you I’ve seen a difference in these two weeks 🌱I’ve been following you for awhile I love to do your workouts that you post on IG I took a chance on the app for growth

Angie

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 !

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 THE WEIGHT AFTER EVERY SET.

The standing shoulder press with dumbbells exercise can be done unilaterally, meaning one arm at a time, or bilaterally, meaning both arms together. 

The dumbbells start at shoulder level with your palms facing forward. Press one arm or both dumbbells overhead, bringing the weights together until they almost touch overhead.

Standing Shoulder Press

Overhead Tricep Extension

- 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

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

Week 2 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 2 Day 5 (GYM) UPPER BODY + CORE - PUSH DAY

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