Name: Playbook - Sarati BODY - W4/D6 Arms & Legs 💪🦵
Uploaded: 2021-09-19T16:39:12.708Z
Duration: 60 min
Description: W4/D6 Arms & Legs 💪🦵

Options: jump rope, stairmaster, treadmill, bike

Stairmaster

5 MIN CARDIO 🏃‍♀️ (treadmill, bike, jump rope, stair master)

Cable machine kickbacks R

Cable machine kickbacks L

Cable machine sidekicks R

Cable machine sidekicks L

Cable machine bicep curls

Tricep push downs

Straight arm push downs

Cable core rotation R

Cable core rotation L

Circuit 1

- Lie face down on a hyperextension bench, tucking your ankles securely under the footpads.
- Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for you to bend at the waist without any restriction.
- With your body straight, cross your arms in front of you (my preference) or behind your head. This will be your starting position. Tip: You can also hold a weight plate for extra resistance in front of you under your crossed arms.
- Start bending forward slowly at the waist as far as you can while keeping your back flat. Inhale as you perform this movement. Keep moving forward until you feel a nice stretch on the hamstrings and you can no longer keep going without a rounding of the back. Tip: Never round the back as you perform this exercise. Also, some people can go farther than others. The key thing is that you go as far as your body allows you to without rounding the back.
- Slowly raise your torso back to the initial position as you

Weighted Hyperextensions

- Stand tall, abs engaged, with a dumbbell in each hand.
- Keeping your elbows soft, reach your arms out to your sides, until they are at shoulder height.
- Slowly lower the dumbbells down to your sides.

Bent Elbow Lateral Raises

Squat Up Downs (with or without dumbbells)

- Stand up straight with a dumbbell in each hand at arm's length
- Curl the dumbbells up engaging your biceps
- Lower with a controlled motion

Bicep Curls

- Hip-width stance
- Hips descend back and down, but above the knees
- Lumbar curve maintained
- Knees in line with toes
- Hips and legs extend rapidly, driving the kettlebell overhead
- Heels down until hips and legs extend 
- Arms remain straight
- Arms pull the kettlebell to over the middle of the foot
- Hips sit back in a partial  as the bell descends to begin next rep

Kettlebell Swings

Circuit 2

Leg curls

- Stand holding two dumbbells directly above your shoulders. Your arms should be fully extended. 
- The palms of your hands should be facing eachother, and your elbows should be towards your ears. This will be your starting position.
- Now, inhale and slowly lower the dumbbells until they are near your ears. Be sure to keep your upper arms stationary and your elbows tucked in.
- Then, exhale and use your triceps to return the weight to the starting position.

Overhead Tricep Extensions

- Select the weight you would like to use, then adjust back to desired angle.
- Position feet on foot plate shoulder width apart and toes pointed slightly outward.
- Press shoulders and back into back pad by extending legs.

Seated Leg Press

- Keep the weights just above your shoulders
- Push your hips back to come down
- Keep your chest up
- Reach parallel and come back up 
- Press the dumbbells up above you

Squat to Overhead Press

Circuit 3

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pulse 4 times at parallel position, then extend your legs to come back up

Goblet Squat Pulses

Dumbbell step ups

Circuit 4

Jump rope

W4/D6 Arms & Legs 💪🦵

Lexy

W1/D1 Upper Body💪

Couldn’t finish due to time limitations (my bad planning) but it was a great workout

Becca

I’m exhausted!! The longest and the hardest leg day I’ve ever done. Amazing!

W1/D2 Lower Body🏋️‍♂️

Definitely felt the burn and it tested my balance for sure!

Hannah Martin

Chloe

W1/D3 Full Body🏃‍♀️

First time using the squat bar ever! And went pretty good! Learning so much about my body and getting some confidence with the exercises and weight!

Brandon

Mackenzie Winter

This was perfect, something fairly quick, but I still felt like I got a good lift in. ✨💪🏼

marissa guthrie

W1/D4 Chill Day😎

It was great! Finished it all in a good amount of time!

Carol

I couldn’t do the hanging leg and ab rollout. It was way to hard for me, my arms are not strong enough to do push ups and obviously I couldn’t do those exercises, would be great to have modifications in exercises that involve a lot of arm strength, but the rest was great!

Brissa

W1/D5 Core Blaster💥

Ashley

Definitely a great workout. Really worked me today!

W1/D6 Arms & Legs💪🦵

W1/D7 REST DAY!!! 😴

One of my favorite go-to workouts. A little bit of everything, with a good 
intrinsic burn 🔥🙌🏻.

Samia

W2/D1 Upper Body💪

Lyricc

Such a great workout! Love this program!!

Faith

W2/D2 - Lower Body🏋️‍♂️

Patricia

W2/D3 Full Body🏃‍♀️

Great workout, but maybe a video on how to choose the right weight for you!

W2/D4 Chill Day😎

W2/D5 Core Blaster💥

Sooo much better. I think I’m over doing the weights. I’ve been maxing out, but I’m realizing that’s wrong? What percentage do you recommend? I also think I may do your beginner workouts on days I feel horrible with extra cardio. Thoughts?

Stephanie

I am in love with your workouts girl! You saved me about $150 a month, as your my new personal trainer. What workouts would you recommend to reduce underarm fat?

Brooklyn

W2/D6 Arms & Legs💪🦵

W2/D7 REST DAY!!! 😴

Enid

W3/D1 Upper Body💪

W3/D2 Lower Body🏋️‍♂️

After taking a few months off, I jumped back into these workouts with this one first and it was excellent!

Kristin

W3/D3 Full Body🏃‍♀️

W3/D4 Chill Day😎

Rebecca

W3/D5 Core Blaster💥

W3/D6 Arms & Legs💪🦵

W3/D7 REST DAY!!! 😴

Omg. I’m sooo much stronger and my cardio has drastically improved. I’ve finally gotten my body on board with this level of workout, and I feel amazing. I’m 100% going to keep this up after the four weeks.

W4/D1 Upper Body💪

Back spasmed today during deadlifts, so I had to stop early stretch. I’ll try again tomorrow :)

W4/D6 Arms & Legs 💪🦵

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