Name: Playbook - Leslie Getnfit - Week 3 Day 2
Uploaded: 2024-04-20T00:01:52.661Z
Duration: 75 min
Description: Week 3 Day 2

Wiggins1988

Veronica Monica

Josie

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.

Bent-over Row with DB also called Kneeling Row

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 your dumbbells. Grip one dumbbell in each hand with your thumbs curled around the handles and your palms facing the front of your thighs. Your hands should be slightly less than shoulder width apart.

The weight of the dumbbell depends on your arm strength. Choose a dumbbell that will challenge you. If you are straining just to pick up a dumbbell it is too heavy for you at this time, select a lighter weight to begin as using one too heavy can strain your back.

Engage your core. Keeping your core muscles contracted helps align your spine and keeps the correct posture necessary for this exercise. 

Lift the dumbbells. Slowly pull the weights up to the front of your shoulders with your elbows leading out to your sides. 

After holding the dumbbells at shoulder height for a few seconds take a deep breath as you begin to slowly lower the dumbbells.

Straighten your arms slowly. Do not simply let your arms fall back to your thighs. Keep your body controlled and slowly lower the dumbbell to the starting position, remembering to keep your arms slightly bent at the elbows.

Upright Row with DBs

Increase the weight after every set. 

Stand erect with the shoulder blades down the back, chest up, and shoulder pulled back. The grip should be slightly wider than hip-width (can vary), with the palms facing away from the body.

Form Tip: A lot of lifters will let the shoulder get pulled forward, almost hunching forward. Be sure to pull the chest up high and keep the shoulders back to expose the full bicep to the load.

Squeeze the Bar, keep your wrists tight. 

Curl Up and Actively flex your biceps throughout the entire movement, especially at the top. 

Control the Bar on the Way Down

Bicep Curls DB

I am a big fan of combination moves – moves that combine several exercises into one. It’s time efficient and makes for greater calorie burning. This particular exercise is a favorite of mine: it hits every muscle in your back (and even your glutes) in a single exercise. If you are short on time, this is the perfect move to include in your workout.

Lie on the floor in a prone (belly down) position, with your legs straight and your arms extended in front of you.

Keeping your head in a neutral position (avoid looking up), slowly lift your arms and legs off the ground or until you feel your lower back muscles contracting.

Aim to lift your belly button slightly off the floor to contract your abs. Draw your shoulder blades down away from your ears and together like you are trying to put your shoulder blades in your back pocket


A good way to picture this is to imagine you’re Superman flying in the air.


Hold this position for 2–3 seconds. Be sure you’re breathing the entire time.

Lower your arms, legs, and belly back to the floor.

Superman

Seated V Ups

Complete 25 minutes of cardio of your choice. I keep this optional so you can utilize whatever you have:

-Jumprope
-Fast pace walk
-Jog

Home Cardio

Week 3 Day 2

Shay

Only thing I would change is how heavy my weights were for the RDLs

Kristi

It was good. First day getting back into working out in years so it was a little tough but the workouts were very easy to keep up with and maintain.

Jessica

Week 1 Day 1

Heart rate is up and got a little sweat going 💪🏻

Ashlyn

Denise

Alicia

Week 1 Day 2

It was a little challenging but so so good!

Josie Soto

Week 1 Day 3

This one is hitting the right areas increasing the weight makes a huge difference

Bianca

Week 1 Day 4

I want to give you 5 stars the app keeps swiping out before I’m done!! I’m enjoying these workouts and I love how clear and easy you make the instructions! I apologize for the stars!!! You’re a 5 star for sure!!!!!

Desidee

Hanni

Week 1 Day 5

Week 1 Day 6

Needed this lower body workout for certain! Love it

Mariana

Week 2 Day 1

Siera

Week 2 Day 2

On my 2week love that I can feel where it's actually suppose to be working! Love this!

The squats was a killer but I loved it ! 🔥 we got this 🦾

Kelsey

Killer ❤️‍🔥❤️‍🔥❤️‍🔥

Chenique Jones

Week 2 Day 3

🥰🥰😰🖐😰😰💪🤔💪🦾🦾

Week 2 Day 4

Loved this ! The more I work out the easier I’m starting to sweat. Hopefully I’m burning fat faster 😅

Week 2 Day 5

Week 2 Day 6

Week 3 Day 1

Amber Lyons

Week 3 Day 3

Week 3 Day 4

I felt this burn! Tired and all!! Completed amazing !!

Week 3 Day 5

The heart rate is up and running! Love it

So happy to be approaching week 4.  I can feel myself getting strong, see some changes in my body and just excited to keep going. Thank you

Week 3 Day 2

Community

More workouts from Leslie Getnfit