Name: Playbook - Leslie Getnfit - Week 4 Day 2 (HOME) UPPER BODY + CORE - PULL DAY
Uploaded: 2024-04-20T00:01:52.606Z
Duration: 60 min
Description: Week 4 Day 2 (HOME) UPPER BODY + CORE - PULL DAY

Jordan

Amarrie

Josie

Marisol

I Thought I Was Gonna Check Out 😵 After Doing Those Core DB Hold Leg Lifts 🥵

Ludi

Lets kill it this week ! 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)

- 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

Iso DB bicep curls

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

- Lean forward, slight bend in the elbows
- Flex shoulders out into a Y 
- Small Pause at the top of the motion engaging your rear delts
- Lower with a slow controlled motion

DB Rear Delt Fly

The renegade row is a two-in-one exercise, giving you the benefits of doing a dumbbell row and plank in a single move.

Assume a push-up position with your hands just outside shoulder-width, gripping two dumbbells. Your feet should be in line with your hands, and your body should be straight from head to heels.

Keeping your core braced and elbow tucked, bring the dumbbell in your right hand to your ribs. Resist rotating your body. The only parts of you that should be moving is your arm and shoulder.
Lower the right dumbbell to the floor and repeat with the left one. Continue alternating sides.

Renegade Rows

- 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

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

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