Name: Playbook - Leslie Getnfit - Week 3 Day 5 (HOME) UPPER BODY + CORE - PUSH DAY
Uploaded: 2024-03-03T03:43:27.345Z
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.

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

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