Name: Playbook - Leslie Getnfit - Week 4 Day 5 (GYM) UPPER BODY + CORE - PUSH DAY
Uploaded: 2024-04-20T00:01:52.634Z
Duration: 60 min
Description: Week 4 Day 5 (GYM) UPPER BODY + CORE - PUSH DAY

Ryna

Lets kill it this week ! 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 ! I have you doing the elliptical but you can do any cardio of choice (treadmill, stair-master, jumprope)

Please read the descriptions of all workouts for important info !

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)

- Hold the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist until your palm is facing the opposite direction
- Lower with a slow and controlled movement

DB seated Arnold press

Cable Tricep Extension

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

Overhead Tricep Extension

1. Lie on your back with your knees bent and your arms out to the sides, holding a dumbbell in each hand. 

2. Lift your hips off the floor and then bring the dumbbells up with your palms facing each other. 

3. Lower your arms back to the starting position and repeat the movement until the set is complete.

Keep your hips elevated in the beige position.

In the video Im using a step to give me more depth but the step is optional. Im using 15lb Dumbbells.

glute bridge with chest press

V-Up & Seated Knee Tuck

Trail Onto The Machine Confronting The Screen
You should be careful before venturing onto the machine. When you train, the pedals will start to move normally and there is a chance to lose your parity or balance. So, be careful and grab the handlebars while you stepping onto the pedals. It will enable you to remain balanced.

Start Pedaling To Switch It On
Take a couple of moves over the pedal, you will see the screen lighten up within a few seconds. If not, simply press the start button.

Start Accelerating At An Even Step
When you start pedaling, your arms should swing with the shafts. Exactly when your right foot goes down, the left shaft should be pulled toward your body. Again reverse the same procedure for the left leg.

Apply Resistance
Speed doesn’t bring good results in every case specifically on the cross-trainer machine. It is recommended to switch on-resistance button. It will help you to push more diligently over the pedals and lead a better result for your muscles.

Alter Up Your Course Onto The Pedals
The pedals of this cardio machine can moreover go in reverse. Going in reverse promotes varieties of your superior exercise. Moreover, it will enable you to do hamstring and glutes workout.

Elliptical

Week 4 Day 5 (GYM) 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.

Farah

Week 4 Day 1 (GYM) LOWER BODY

Fabiola

Josie

Week 4 Day 1 (HOME) LOWER BODY

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

TAWNY

Wendy

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

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.

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 👀 😓

Brittany Moore

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 5 (GYM) UPPER BODY + CORE - PUSH DAY

Community

More workouts from Leslie Getnfit