Name: Playbook - Leslie Getnfit - Week 4 Day 2 (HOME) UPPER BODY + CORE - PULL DAY
Uploaded: 2025-08-15T07:45:20.573Z
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.

Farah

Week 4 Day 1 (GYM) LOWER BODY

Fabiola

Week 4 Day 1 (HOME) LOWER BODY

Nicole

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

TAWNY

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

Amber L

Love the good morning:squat combo 🔥🔥

Tushina

Week 4 Day 3 (GYM) LOWER BODY

Erica

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

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.

Lizamarie

Lupe

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.

Step backs in that position was a little tough.

Julianna

Kehinde

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

Great workout but I was fighting for my life at the end on the stairmaster 😩

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🤣)

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

This work out kicked my butt 😰 but it was great! 🥳

Karina

Honey. Great workout but those goblets? Mmm

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

10x4 rdl and step backs 😩 I had to take quite a few breaks but finished 🔥

I burned almost 700 calories today! It was fire

Amanda

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

For the last exercise, it was a little hard to pick up the dumbbell with my feet and I kept thinking it was going to drop on me 😩 But I am loving the program! ❣️

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

Week 1 Day 3 (HOME) LOWER BODY

Love this app and Leslie. 💪🏾💪🏾💪🏾

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

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 (HOME) UPPER BODY + CORE - PULL DAY

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