Name: Playbook - Leslie Getnfit - Week 3 Day 2 (HOME) UPPER BODY + CORE - PULL DAY
Uploaded: 2024-04-20T00:01:52.710Z
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.

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

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