Name: Playbook - Serena Thalia - W1/D4 Upper body
Uploaded: 2024-04-16T20:09:56.584Z
Duration: 35 min
Description: W1/D4 Upper body

Emily  Calabrese

Victoria

Alex

Mayra

ashley

Omg the burn 😩🔥 I especially like that the switch from « HIIT » and AMRAP trainings to more « bodybuilding ». It did good!

Jasmine MM 🐻

You will need weights ranging from 5-10 lbs !

Around the world’s

Close grip press to skull crusher

8 reps each side
16 reps total 
I am using 10 lb weight for this !

See saw Y press

Upper body 💜

1 and 1/2 bicep curl

Bent over close grip row

1 rep = front raise + high pull
(Using two 10 lb weights)

Front raise to high pull

Bent over wide grip rows

Upper body 💜💜

- Start by laying on the floor face up
- As you bring your torso up bring your leg off the ground
- Clap beneath your leg
- Return to the initial position keeping your core engaged

Alternating situp claps

-Stand with feet outside shoulder width while holding a dumbbell in one hand above you
-Hinge at the waist and reach across your body towards the opposite foot with your free hand
-Stand up and repeat

*Work both sides

Cross body reaches

- Start with a shoulder width stance, with your arm extended above you 
- Bring your elbow down rotating your wrist, raise your knee
- Engage your core as your knee comes up and your elbow comes down

Standing elbow crunch

Ab circuit 3

W1/D4 Upper body

Rayven

Could only do the set 3 times but still an amazing workout!

Christine

W1/D1 Full Body

Caela 🏋🏽‍♀️🧘🏽‍♀️

W1/D2 booty

Bill

W1/D3 Cardio & abs

A quick simple workout that got me sweating (I sweat very rarely)! Loveeee it 🙌🙌🙌

W1/D5 booty

Waneta

I’m so happy to get back to this app now that school is over!

Alyssa

W2/D1 booty

Hailee

amrita

Janae Geonnetti

W2/D2 full body

First workout that I do complete 😂 kinda getting stronger 💪🏻 always a killer tho

Zulma

Gina

Amber

W2/D3 Cardio & abs

Loved this one! Perfect amount of abs, core, and even cardio😊

Casey

Rocio

W2/D4 Upper body

Bre Celebrano

W2/D5 Booty

3rd week baby!! Let’s gooo arms are on fire

The 10 rounds killed me but I’m so happy I did it!

W3/D1 upper body

I’m seeing progress! Already lost 5 pounds!

W3/D2 booty

Holly

My favorite workout so far. Sooo challenging

I’ve never sweat so much in my life 🔥

W3/D3 full body

W3/D4 Cardio & abs

Loved this one!! Really focused on my form

W3/D5 booty

W4/D1 Cardio & abs

W4/D2 Upper body

W4/D3 booty

Sweaty and quick! I feel the change, girl!

W4/D4 Full Body

So tough but felt amazing! Week 4 completed!!

W4/D5 full body

Thanks for helping me gain 5 pounds of muscles!❤️

W5/D1 Cardio & abs

2 weeks till Florida !! Let’s get itttt 🌴🌴

W5/D2 booty

Always here to keep me having no excuses where I am ! Would love a new at home challenge for after the Holidays 😊 30/45 minutes is the best!

W5/D3 upper body

W5/D4 full body

Happy 4th workout! And finished the series!!!

W1/D4 Upper body

Community

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