Name: Playbook - Leslie Getnfit - Week 4 Day 4
Uploaded: 2025-01-01T04:22:56.875Z
Duration: 90 min
Description: Week 4 Day 4

Truth N Rumor

Veronica

Josie

INCREASE THE WEIGHT AFTER EVERY SET.

The standing shoulder press with dumbbells exercise can be done unilaterally, meaning one arm at a time, or bilaterally, meaning both arms together. 

The dumbbells start at shoulder level with your palms facing forward. Press one arm or both dumbbells overhead, bringing the weights together until they almost touch overhead.

Standing Shoulder Press

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

Overhead Tricep Extension

Chest Press DB

Lie face down on the floor with your hands (palms down) about shoulder width apart. Your

 knees should be together with your ankles crossed behind them. Your knees should be the only part of your leg in contact with the floor.

Your body should form a straight line from knees to waist to shoulders. Your back should be in a natural arch.

Push your body up by straightening your arms.
Exhale as you lift your body up. Keep your body straight and do not move your hands or legs along the floor. 

Do not lock your elbows.

Pause, then slowly lower your body back towards the floor. Inhale as you do so.
Keep your body straight. The first thing to touch the ground should be your chin.

Assisted Pushup

Complete 25 minutes of cardio of your choice. I keep this optional so you can utilize whatever you have:

-Jumprope
-Fast pace walk
-Jog

Home Cardio

Week 4 Day 4

Summer

Not too bad . Beginner friendly, with great instructions.

Shaconna

Week 1 Day 1

Heart rate is up and got a little sweat going 💪🏻

Ashlyn

Denise

Alicia

Week 1 Day 2

Loved being able to do this at home and it still be a challenge!

Janet

It was a little challenging but so so good!

Josie Soto

Week 1 Day 3

This one is hitting the right areas increasing the weight makes a huge difference

Week 1 Day 4

I want to give you 5 stars the app keeps swiping out before I’m done!! I’m enjoying these workouts and I love how clear and easy you make the instructions! I apologize for the stars!!! You’re a 5 star for sure!!!!!

Desidee

Week 1 Day 5

Week 1 Day 6

Needed this lower body workout for certain! Love it

Mariana

Week 2 Day 1

Siera

Week 2 Day 2

On my 2week love that I can feel where it's actually suppose to be working! Love this!

The squats was a killer but I loved it ! 🔥 we got this 🦾

Kelsey

Killer ❤️‍🔥❤️‍🔥❤️‍🔥

Chenique Jones

Week 2 Day 3

🥰🥰😰🖐😰😰💪🤔💪🦾🦾

Week 2 Day 4

Hanni

Week 2 Day 5

Week 2 Day 6

Week 3 Day 1

Week 3 Day 2

Amber Lyons

Week 3 Day 3

Week 3 Day 4

I felt this burn! Tired and all!! Completed amazing !!

Week 3 Day 5

The heart rate is up and running! Love it

So happy to be approaching week 4.  I can feel myself getting strong, see some changes in my body and just excited to keep going. Thank you

Week 4 Day 4

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