Name: Playbook - Victoria D’Ariano - W1D1
Uploaded: 2021-01-18T11:46:44.782Z
Duration: 60 min
Description: W1D1

Great!! Added a few of my own exercises but overall felt the burn 😍

Desiree

Kellie Rongey

Melissa DeForest

It was amazing!! The weight room is intimidating to me.. this workout program was just what I needed. I go to the gym with a plan and the instructional videos ensure I’m doing each exercise correctly. Love it!!

Love the workouts and easy to follow 😁

Jess

Week 1 - Day 1
- Full body workout 
- increase weight as reps decrease

- To begin, step onto the treadmill and select the desired option from the menu. Most treadmills have a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Elevation can be adjusted to change the intensity of the workout.
- Treadmills offer convenience, cardiovascular benefits, and usually have less impact than walking outside. When walking, you should move at a moderate to fast pace, not a leisurely one. Being an activity of lower intensity, walking doesnâ€™t burn as many calories as some other activities, but still provides great benefit. A 150 lb person will burn about 175 calories walking 4 miles per hour for 30 minutes, compared to 450 calories running twice as fast. Maintain proper posture as you walk, and only hold onto the handles when necessary, such as when dismounting or checking your heart rate.

Walking on Treadmill

"- Seat yourself in the machine and adjust it so that you are positioned properly. The pad should be against the lower part of the shin but not in contact with the ankle. Adjust the seat so that the pivot point is in line with your knee. Select a weight appropriate for your abilities.
- Maintaining good posture, fully extend both legs, pausing at the top of the motion.
- Return to the starting position without letting the weight stop, keeping tension on the muscle.
- Repeat for the desired number of repetitions."

Leg extensions

"- Load the sled to an appropriate weight.
- Seat yourself on the machine, planting your feet on the platform spaced widely apart. Ensure that you are pushing your knees out at all times, not allowing them to cave in. Maintain good spinal position with your head and chest up.
- Supporting the weight, fully extend the knees and unlock the sled. This will be your starting position.
- Lower the weight by flexing the hips and knees, continuing as far as flexibility allows. Do not allow your lumbar to take the load by moving your pelvis.
- At the bottom of the motion, pause briefly and return to the starting position by extending at hips and knees."

Leg press

"- Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
- Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
- As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
- As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back.

Lat pulldowns

-To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.
- Lean over as you keep the natural alignment of your back and grab the V-bar handles.
- With your arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lats as you hold the bar in front of you. This is the starting position of the exercise.
- Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals. Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard. Hold that contraction for a second and slowly go back to the original position while breathing in.

Machine Cable Rows

- 10 reps/arm
-Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
- Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
- Then, inhale and slowly begin to lower the dumbbells back to the starting position.
- Repeat for the recommended amount of repetitions.

DB Alternating Bicep Curls

- Lie flat on your back with your feet flat on the ground, point your toes inward so they touch.
- Now place your hands lightly on either side of your head keeping your elbows in. Tip: Don't lock your fingers behind your head.
- While pushing the small of your back down in the floor to better isolate your abdominal muscles, begin to roll your shoulders off the floor.
- Continue to push down as hard as you can with your lower back as you contract your abdominals and exhale. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. At the top of the movement, contract your abdominals hard and keep the contraction for a second
- After the one second contraction, begin to come down slowly again to the starting position as you inhale.

Crunches

W1D1

Jordan

W1D4

Love your workouts! So easy to follow thank you for making going to the gym enjoyable!

Ester Hurtado

W2D1

Thank you so much for these workouts love them and so easy to follow!!!!❤️

W2D4

Loved it! It would be good to qhave a different option for that exercise if our gyms don't have that equipment

W1D1

Community

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