Name: Playbook - Nona Bayat - Tuesday (Day 2): Upper Body & Core
Uploaded: 2022-08-30T04:13:33.328Z
Duration: 45 min
Description: Tuesday (Day 2): Upper Body & Core

Joanna Quan Soon

Yo this was hard Lmao and the last two TOOK my abs out😮‍💨😮‍💨😮‍💨

Syndessa

I honestly didn’t think it would burn but it actually did. It was a nice workout for when you don’t have a chance to get to the gym!

Jeilyn

Great workout. But I wish there weren’t two unrelated exercises at the end 😅

Veronica Gable

Marlen

It’s a bit shaky on arms but carry on! 💪🏼

Gerly

Even just using body weight, had a good workout !

Susi

Jacky

This workout was amazing, made me break a sweat but I feel great!

Ashley Tochimani

This work out really made me  break a sweat 👍

Hazel

daileen

emma

Suzy

Jasmin

Jacqueline Novoa

Yomary

I was dead at the middle, OMG, that was awesome

Claudia

Cerena

Divya

Diane

No equipment upper body and core workout!

-stand up straight 
-chin is up and head is pointed forward 
-roll shoulders back
-keep palms facing towards floor 
-move arms in medium circles in counter-clockwise motion 
-core engaged

Arm Circles

-keep arms parallel to the floor 
-back is straight 
-chin is up 
-core engaged 
-palms facing floor 
-slowly move up and down 
-elbows at 90 degrees 
-should feel the burn in your shoulders

Rotator Cuff Rotations

- Start in a push up position
- Lower chest to the floor and lift hands up
- Then press your chest off the floor back to starting position

Hand release push ups

-hands below shoulders 
-slowly move chest towards floor but do not let chest touch the floor and then bring yourself up 
-clench your glutes, and keep core engaged 
-keep back straight and do not let your hips drop towards the floor

Narrow Push-Ups

-start in a plank position 
-core engaged 
-back is straight 
-keep yourself as still as possible, try not to sway side to side when you’re bringing yourself up and down 
-slow and controlled movements

Up & Downs

-start in a plank position 
-core engaged 
-back is straight 
-try not to sway side-to-side when moving arms 
-tap left shoulder then right shoulder then raise left arm and then raise right arm (keep arms as straight as possible when raising them)
-hands below shoulders

Shoulder Tap to Arm Raises

- Laying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Supermans

-lay flat on back
-keep hands under booty
-do not arch your back and try to keep your back flat against ground (you do this by tilting your hips and keeping core engaged)
-try to keep legs straight and toes pointed when doing your flutter kicks
-when doing flutter kicks, do not let feet touch the ground

Flutter Kicks

- Lay on your back, hands at your sides or under your booty
- Raise your legs off the ground until straight up
- Lower them, stopping right before they touch the floor
-core engaged 
-toes pointed

Lying leg raises

Tuesday (Day 2): Upper Body & Core

Amazing. Didn’t think I could feel so much muscle concentration from a home workout. This is the best.

Rayshelle

Awesome! Day 1 back in it & it was a great burn!

Lizzie

Monday (Day 1): Booty

This burned soo good! 🔥🔥
I love that the exercises are “easy” but I was still sweating like crazy!

Sasha Breon

It was a really feel good hoot workout but one that actually get you sweating 😅

Loved it! First time I really sweat my butt off in a workout in a long time, reminds me why I’m doing this in the first place

Tuesday (Day 2): Upper Body & Core

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