Name: Playbook - Leslie Getnfit - Week 4 Day 2 (GYM) UPPER BODY + CORE - PULL DAY
Uploaded: 2024-04-20T00:01:52.598Z
Duration: 60 min
Description: Week 4 Day 2 (GYM) UPPER BODY + CORE - PULL DAY

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

Tekesia

TAWNY

Wendy

Brittany Moore

Alma

Lets kill it this week ! Today you will warm up with a 5 minute cardio session. 

Following your workout. Complete 20 minutes on the stair-master ! I understand 20 minutes is hard. Give me the most you can ! 

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 THE WEIGHT AFTER EVERY SET

How to do V-Bar Lat Pulldown:

Step 1: Sit at a lat pulldown machine with a V-bar attachment.

Step 2: Adjust the height so that your thighs are under the leg pads for stability.

Step 3: Grasp each end of the V-bar so that your palms are facing each other.

Step 4: Lean back 30 degrees, sticking your chest outward. This is your starting position.

Step 5: Exhale as you pull the V-bar straight down to your chest.

Step 6: Hold for a moment and then slowly reverse the position back to the starting position.

Step 7: Repeat for a complete set.

BACK Vbar Lat Pulldown

INCREASE WEIGHT AFTER EVERY SET

Attach a straight bar handle or rope to the highest notch on the cable machine.

Stand in front of the machine with feet about hip-width apart, and grab the bar with both hands using an overhand grip. 

Take a step back away from the machine to allow your arms to move up and down in front of your body. 

Lean slightly forward at the hips, lift your chest up, engage your lats, and keep your core tight.
With your arms straight, use your lats to pull or push the bar down until your hands are in front of your thighs. 

Slowly reverse the movement until your arms are parallel to the floor and repeat.

BACK - Cable Straight Arm Pull

Sit on the platform with your knees bent and grasp the cable attachment. It often has a triangle handle, but it may be a bar. 

Position yourself with your knees slightly bent and so that you have to reach to grab the handle with outstretched arms yet without curling the lower back over. Brace the abdominals and you're ready to row.

Pull the handle and weight back toward the lower abdomen while trying not to use the momentum of the row too much by moving the torso backward with the arms.

Target the middle to upper back by keeping your back straight and squeezing your shoulder blades together as you row, chest out.

Return the handle forward under tension to full stretch, remembering to keep that back straight even though flexed at the hips. 

Repeat the exercise for the desired number of repetitions.

BACK - Seated Cable Row

- Begin with a dumbbell in both hands
- Hold one DB in the curl position
- Curl the other dumbbell towards your shoulders 
- Slowly lower down until arm is extended
-repeat on other arm

ARMS - DB bicep curls

- Lay flat on your back
- Hold a DB straight over your head (optional)
- Place feet together and use your core to bring your legs up.

CORE Db Hold Leg Lift

The StairMaster is a cardio training machine that gives you a cardio workout, while working and toning your legs.

The StairMaster simulates the movement of climbing stairs, and has a revolving staircase that mimics the look and feel of real stairs.

A key element to working on the StairMaster is to stand up straight. The StairMaster has handles or handrails on the side on if. They are there for balance, and not to be leaned on.


Maintain Your Posture

To put strain on the right parts of your body, the glutes and hamstrings instead of your back, slow down and get your posture right. 

When you're hunched over, you're putting strain on your back and turning down your glutes, Not to mention the fact that you’re probably placing a good portion of your weight on the stair-climber machine.

Stairmaster

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

Leslie

Daisy

Tyler

How to Access the Challenge Info, Meals, & Workouts

Brittany

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

Josie

Week 4 Day 1 (HOME) LOWER BODY

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

Erica

Marisol

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

Ludi

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

Kierston

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

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.

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 👀 😓

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

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