Name: Playbook - Leslie Getnfit - Week 4 Day 6
Uploaded: 2024-04-20T00:01:52.703Z
Duration: 75 min
Description: Week 4 Day 6

Amazing!!! I need to work on cleaner eating!

Cynthia

Burpee

Grab a dumbbell and hold it in the middle with one hand in front of the other. Set your feet shoulder-width apart.

Without rounding your lower back, bend your knees slightly, push your hips back, and swing the weight between your legs. 

Once the weight is behind you, forcefully contract your glutes and thrust your hips forward to swing the dumbbell to chest level. 

You aren’t using your arms and shoulders to raise the weight; the momentum of your 

hip thrust should swing the dumbbell upward. At the top of the movement, contract your core, glutes, and quads as hard as you can. Imagine your body is in a vertical plank position. 

Then allow the weight to swing back between your legs, and repeat.

DB Swing

V-Up & Seated Knee Tuck

Begin in the plank position, face down with your forearms and toes on the floor. 

Your elbows are directly under your shoulders and your forearms are facing forward. Your head is relaxed and you should be looking at the floor.

Engage your abdominal muscles, drawing your navel toward your spine. Keep your torso straight and rigid and your body in a straight line from your ears to your toes with no sagging or bending. 

This is the neutral spine position. Ensure your shoulders are down, not creeping up toward your ears. Your heels should be over the balls of your feet.

Hold this position for at least 30 seconds. Release to floor. Over time work up to 30, 45, or 60 seconds.

Plank

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 6

Amber L

Daisha

Brittany

Week 1 Day 1

Keyona

Week 1 Day 2

Michelle Washington

Marvelis

Week 1 Day 3

Amanda

Stephanie

Veronica Monica

Week 1 Day 4

Week 1 Day 5

Let me just say thank you Lord the planks were first 😂. I wanted to quit on the stair machine at 20 minutes but I made it 🥵

Keirrena

Amber Lyons

Week 1 Day 6

Shawna

Treasur

Week 2 Day 1

Daniela

Perfect back with some bicep action combo!

Alexandria

Week 2 Day 2

Hip thrust are a killer! Pulled through tho! Girl my legs are shaking after today

Heather

Leslieeee bihhhh, u killlin me!!!! (But imma still do it tho 😂) ITS DAT BURRRN FOR ME!!!

Miracle

Mu legs, my legs!! My booty mainly but I'm in love with it 😍

Brittany Moore

Week 2 Day 3

Halfway through my arms were on fire and I thought they were gonna fall off! Killer arm workout

Kaiti

Week 2 Day 4

Mercy

Week 2 Day 5

Week 2 Day 6

Week 3 Day 1

Great upper body workout. Instead of the stairs, I walked at a incline due to trying to recover from a hip and back injury and not wanting to put too much impact on my lower body!

Week 4 Day 6

Community

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