Name: Playbook - Leslie Getnfit - Week 3 Day 2 (HOME) UPPER BODY + CORE - PULL DAY
Uploaded: 2025-08-15T07:45:20.641Z
Duration: 40 min
Description: Week 3 Day 2 (HOME) UPPER BODY + CORE - PULL DAY

Melanie

Josie

Kacie

Marisol

Jennifer

Kierston

Alma

Ludi

Navi

Today you will warm up with a cardio session. 

Following your workout. Complete 20 minutes of cardio ! I understand 20 minutes is hard but give me the most you can ! Complete a Cardio Circuit (See Cardio Circuits section for some amazing cardio circuits ) or complete Cardio of Choice (run, walk, jumprope)

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)

The bent over row is an exercise that strengthens the muscles of your middle back. 

Step 1: dumbbell hand.
Step 2: Slightly bend your knees and bend over at the waist so that your chest is almost parallel with the floor.
Step 3: Let the dumbbells hang in your arms and then pull them up to your chest.
Step 4: Lower the dumbbells back down to starting position. This completes one repetition.

In the video Im using a box but you can use a chair or couch for a great at home workout !

Bent-over Row with DB also called Kneeling Row

INCREASE WEIGHT AFTER EVERY SET

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating hammer curls

- 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

- Place your upper back on the bench or floor
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell pullover

- Lying face up with knees bent and feet flat on floor
- Curl head and shoulders and core off the floor engaging core
- twist to the side as you rise
- Return to starting position under control and repeat

Sit-up with Twist

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 3 Day 2 (HOME) UPPER BODY + CORE - PULL 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.

Farah

Week 4 Day 1 (GYM) LOWER BODY

Fabiola

Week 4 Day 1 (HOME) LOWER BODY

Nicole

Whew that stair master at the end did it. I feel great.

TAWNY

Week 4 Day 2 (GYM) UPPER BODY + CORE - PULL DAY

Jordan

Amarrie

Week 4 Day 2 (HOME) UPPER BODY + CORE - PULL DAY

Amber L

Love the good morning:squat combo 🔥🔥

Tushina

Week 4 Day 3 (GYM) LOWER BODY

Erica

Week 4 Day 3 (HOME) LOWER BODY

Week 4 Day 4 REST DAY or complete a cardio circuit.

Ryna

Week 4 Day 5 (GYM) UPPER BODY + CORE - PUSH DAY

Week 4 Day 5 (HOME) UPPER BODY + CORE - PUSH DAY

Wow… never judge a book by its cover 😩😩. Reading the exercises I said “Oh this gonna be a breeze!” Maaaaaaaaaaan my a*s is WHIPPED lmao

Persephone

Week 4 Day 6 (GYM) Full Body

Wow❤️‍🔥❤️‍🔥❤️‍🔥

Week 4 Day 6 (HOME) Full Body

Week 4 Day 7 REST DAY or complete a cardio circuit.

Lizamarie

Lupe

Week 3 Day 1 (GYM) LOWER BODY

Jasmine

Amazing workout 🏋🏽‍♀️👏🏼

Week 3 Day 1 (HOME) LOWER BODY

Week 3 Day 2 (GYM) UPPER BODY + CORE - PULL DAY

Week 3 Day 3 (GYM) LOWER BODY

I loved this workout 🏋🏽‍♀️🔥

Week 3 Day 3 (HOME) LOWER BODY

Week 3 Day 4 REST DAY or complete a cardio circuit.

Aaliyah

Week 3 Day 5 (GYM) UPPER BODY + CORE - PUSH DAY

Yuliana

Week 3 Day 5 (HOME) UPPER BODY + CORE - PUSH DAY

Natali

Week 3 Day 6 (GYM) LOWER BODY

Corina ursua

Week 3 Day 6 (HOME) LOWER BODY

Week 3 Day 7 REST DAY or complete a cardio circuit.

Step backs in that position was a little tough.

Julianna

Kehinde

Week 2 Day 1 (GYM) LOWER BODY

Those step ups were the most challenging after doing the lunges 😭💪🔥

Week 2 Day 1 (HOME) LOWER BODY

Great workout but I was fighting for my life at the end on the stairmaster 😩

Heyyy, it’s me again for round 2… you have some nerve to be adding 20 minutes on the stairmaster… what’s the matter with you ??? 😩😭 (good pain, in tears tho🤣)

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

This workout was a triple kill 
💪🔥🥵

Week 2 Day 2 (HOME) UPPER BODY + CORE - PULL DAY

This work out kicked my butt 😰 but it was great! 🥳

Karina

Honey. Great workout but those goblets? Mmm

Week 2 Day 3 (GYM) LOWER BODY

Week 2 Day 3 (HOME) LOWER BODY

Week 2 Day 4 REST DAY or complete a cardio circuit.

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

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

Tissa

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

10x4 rdl and step backs 😩 I had to take quite a few breaks but finished 🔥

I burned almost 700 calories today! It was fire

Amanda

Week 2 Day 6 (GYM) Full Body

Week 2 completed and It burns 😭🔥🥵

Week 2 Day 6 (HOME) Full Body

Week 2 Day 7 REST DAY or complete a cardio circuit.

It was a great workout. I was trying to give you more stars but it slipped to comments

Tikisha

Challenging workout. I had to modify at times and not use weights. Still got a great workout

Dana

Ms Talakai

Week 1 Day 1 (GYM) LOWER BODY

Anahera-Aroha

Such a good workout! The videos and instructions help sooo soo much! 👏🏽👏🏽🫶🏽

Ashley

Week 1 Day 2 (GYM) UPPER BODY + CORE - PULL DAY

That was definitely a huge step up from yesterday but man does it feel great! Excited for tomorrow!!

Kelsey

Week 1 Day 2 (HOME) UPPER BODY + CORE - PULL DAY

My legs are shaking!!! I love this workout!

Hurting today but not quitting 🔥😅💪🏼

Love the workouts! I finally can go to the gym with a plan and actually do something that’s benefiting my body

Week 1 Day 3 (GYM) LOWER BODY

For the last exercise, it was a little hard to pick up the dumbbell with my feet and I kept thinking it was going to drop on me 😩 But I am loving the program! ❣️

Another amazing workout! My upper and lower body feel the burn which is a good sign these workouts are effective.

Week 1 Day 3 (HOME) LOWER BODY

Love this app and Leslie. 💪🏾💪🏾💪🏾

Definitely appreciated this!
I did 1hr of jump ropes lost count after 2k skips. Just happy to be able to move ! 🙌🏼

Week 1 Day 4 REST DAY or complete a cardio circuit.

Jacky

Taylor

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

My body hates me now
 😭🤣🥵💪🔥

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

Kicked my butt!! Sweat all in my eyes 👀 😓

Brittany Moore

Week 1 Day 6 (GYM) LOWER BODY

Amazing workout!! My legs and glutes are on 🔥🔥

Week 1 Day 6 (HOME) LOWER BODY

Thank you for shining so bright. You have motivated me to fall in love with myself again. I feel stronger every day. Infinite love.

Week 3 Day 2 (HOME) UPPER BODY + CORE - PULL DAY

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