Name: Playbook - Leslie Getnfit - Week 3 Day 5 (HOME) UPPER BODY + CORE - PUSH DAY
Uploaded: 2024-04-20T00:01:52.738Z
Duration: 45 min
Description: Week 3 Day 5 (HOME) UPPER BODY + CORE - PUSH DAY

Erica

Josie

Yuliana

Marisol

Ludi

Kierston

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 ! 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)

Increase weight after every set. Stand tall with your feet hip-width apart. Hold a dumbbell in each hand in front of your thighs. Your palms should face toward you.

Raise your arms up in front of you. Pause when the dumbbells reach shoulder height. Then slowly return the weights to the starting position.

Front Raises

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

- Lying on the floor with knees bent 
- Lower weights to your chest 
- Press dumbbells back up over your chest

DB floor chest press

This exercise helps you learn how to target the triceps. Choose a weight that’s slightly challenging yet allows you to complete all of the sets using proper form and without straining.

Start with dumbbells that are 5 to 10 pounds each and gradually increase the weight as you gain strength. Substitute soup cans or water bottles if you don’t have weights.

This exercise can also be done one arm at a time in a split stance while standing or kneeling.

To do this:

Hold a dumbbell in each hand with your palms facing in toward each other, keeping your knees bent slightly.
Engage your core and maintain a straight spine as you hinge forward at the waist, bringing your torso almost parallel to the floor.
Keep your upper arms in close to your body and your head in line with your spine, tucking your chin in slightly.
On an exhale, engage your triceps by straightening your elbows.
Hold your upper arms still, only moving your forearms during this movement.
Pause here, then inhale to return the weights to the starting position.

Tricep Kickback

- 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 3 Day 5 (HOME) 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.

Farah

Week 4 Day 1 (GYM) LOWER BODY

Fabiola

Week 4 Day 1 (HOME) LOWER BODY

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

TAWNY

Wendy

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

Jordan

Amarrie

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

Love the good morning:squat combo 🔥🔥

Tushina

🔥🔥killer work out! But felt soo good!

Norma

Week 4 Day 3 (GYM) LOWER BODY

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❤️‍🔥❤️‍🔥❤️‍🔥

Kacie

Week 4 Day 6 (HOME) Full Body

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

Lupe

Caught up on 2 1/2 workouts today! 😩💪🏾🔥

Karsha

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

Melanie

Week 3 Day 2 (HOME) 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

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.

Kehinde

Amazing i feel my toochy burning lol 🔥😅🍑

Karina

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

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🤣)

That Stairmaster and the ab hold 🔥🔥🔥

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

Honey. Great workout but those goblets? Mmm

Bryanna Prien 

Week 2 Day 3 (GYM) LOWER BODY

Week 2 Day 3 (HOME) LOWER BODY

Jennifer

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

I burned almost 700 calories today! It was fire

Amanda P

Pearl

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

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

It definitely kicked my ass 🤣🥵🔥💪

Week 1 Day 3 (HOME) LOWER BODY

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

Janay

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 5 (HOME) UPPER BODY + CORE - PUSH DAY

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