Name: Playbook - Alice (Pineapplebrat) Bozinovski - Day 18 - Shoulders/abs
Uploaded: 2023-10-04T17:16:29.692Z
Duration: 45 min
Description: Day 18 - Shoulders/abs

Those plank arm extensions were crazzzzyyy!

Tori

My shoulders are burning from this workout. I really loved the combo of everything. Low reps, high weight. It was a nice change to have some shorter reps.

Jackie

The end was torture but I did it 😅💪🏾🤙🏾

Tiana

A quick workout but very effective ! 💪🏼

Andrea Servello

Brittani

Feel warmed up now on to the next workout! 🔥

Rachel seay

Upped my side and front raises! Definitely feeling it 😂

Leah

This workout really got my shoulders. I had to learn from last time and do the core portion first to avoid my shoulders fatiguing during the planks before my abs. Awesome

Lexi

I was using as heavy as I could handle but don’t really feel that it did much. We’ll see in the morning I guess

Abigail

Included and few workouts from your Facebook video so my arms are feeling it!

Angel Martinez

This 6 week challenge has really given me the motivation and discipline to stick with it. I look forward to a unique work out set each day. It pushes me - while still feeling maintainable.

Kat Faser

Shoulders/Abs	
- Dumbbell shoulder press	
- Dumbbell side raise	
- Dumbbell front raise 	
- Shoulder taps	
- Plank to press up

- Keep your elbows in front of you
- Press straight up
- Keep your core engaged

For the first set, use the heaviest weight you can use to hit 8 reps. You should pick a weight that causes you to really struggle for the last rep.

Stay the same weight, or decrease the weight for the next sets as you try to increase the amount of reps.

Barbell press

- Keep a slight bend at the elbow
- Raise until shoulder height

Dumbbell Side Raises

- Raise the DB rotating your wrist 
- Raise up to shoulder height

Dumbbell Front Raises

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Shoulder Taps

- Start in a high plank position
- Raise one arm at a time
- Keep your core engaged

Straight Arm Plank to Arm Railes

Day 18 - Shoulders/abs

My legs are shaking after day one 😅🔥

Alexia

I love it! Easy and straightforward guide

Stina

I did it with a friend and our legs feel like spaghetti! I’m excited to continue this program ❤️

Day 1 - Legs (quads)

Burned a nice sweat with this workout!! 💪🏻

Going hard for myself. Thank you for the gift of the guide. I’d be lost and clueless.

Rafael

Dawn Archer

Day 2 - Back/biceps/abs

So sore after day 4! Great workout! Thank you!

Annelise

Hunter

Jordan

Day 3 - Legs (hamstrings)

Chrystalle

I usually don’t work out my arms and shoulders too much. It was a nice change up! Feeling the pump for sure!!

Tara

Day 4 - Shoulders/abs

Hayley

Jasmine

Day 5 - Legs (glutes)

Brenna

Day 6 - Chest/triceps/abs

Much needed! Didn’t have one last week!

Cassie

Happy Easter! I’m glad my rest day landed on Easter, I fueled up with some good food and I’m ready to crush week 2💪🏻

Elizabeth

Did this yesterday body felt like I needed it.

Sinjin

Day 7 - Rest day

Legs were shaking as I was walking out of the gym. 😅

Legs are burning an I cannot walk 😂 successful workout 🦵🏼

Alexis

Day 8 - Legs (quads)

Jaqueline Cabello

Jose 

Day 9 - Back/biceps/abs

Can barely walk after that one #hammysburning

This one was tough to finish! Felt the burn from start to finish

Jessica

Day 10 - Legs (hamstrings)

I love the until failure workouts! They always challenge me to do better each time.

Russian twist 😮‍💨😮‍💨😮‍💨

Day 11 - Shoulders/abs

🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥

I feel so much more comfortable now at the gym! I’ve learned how to use all the machines and feel more confident! Can’t wait to see the results after the 6 weeks!

Cera

The barbell thrust was hard today but this was a good workout

Day 12 - Legs (glutes)

39 years old, feeling like I'm half of that. THANK YOU Alice💪

Pete

Day 13 - Chest/triceps/abs

I got busy today and couldn’t make it to the gym so I’m taking today as my rest day. BUT I did get to golfing so that’s better than nothing!

Day 14 - Rest day

I broke a new PR during this session today!!

Day 15 - Legs (quads)

That circuit was 🔥 & the superset 🔥🔥

Love ending the workouts with a. Good circuit of abs!

Day 16 - Back/biceps/abs

This felt soooo good after a few days off and lots of stress added on.

Day 17 - Legs (hamstrings)

I have the nicesstttt pump ever right now! I feel so confident and strong 💪🏾 ♥️

I’m DRIPPING sweat… kicked my butt today, literally 😬

Alexander

Day 19 - Legs (glutes)

Talking about having to really push yourself!! Love it

Cameron

I love the combination of abs and arms, it makes you feel like you definitely got a good workout in. My core and arms are shaking. It's hard to even lift my water bottle up

Day 20 - Chest/triceps/abs

Day 21 - Rest day

I don’t know how I’m going to walk out.

Day 22 - Legs (quads)

I liked the workout, I just finished them all relatively quickly, so I added on a few ab workouts towards the end. This is a great workout if you only have a limited time at the gym.

My biceps got such a pump it was ridiculous. It made me feel really strong some of the weight I was pumping

Day 23 - Back/biceps/abs

The split RDL was a curveball. I feel good.

Soooo I maxed out on the leg press almost died but we’re here 💪🏾💪🏾💪🏾

Day 24 - Legs (hamstrings)

My shoulders were BURNING 🥵🔥 during and after this workout!

I’m really starting to see results Alice!!!

Bailey

Day 25 - Shoulders/abs

Great workouts and a good amount of time! Leg day is my favorite

Day 26 - Legs (glutes)

This one was rough. I feel stronger after it though! 💪🏋️

On vacation, my cousins did it with me and were absolutely dead!!! Love it Alice!!

Day 27 - Chest/tricep/abs

Love the fact this was a quick workout! I increased my weight with every exercise and was able to add in some extra leg workouts and have a nice stretch at the end of it!

I was worried I wasn’t going to have enough time at the gym before they closed this was such a nice little workout my legs were shaking and I was able to do abs after with the little bit of time I had left 💪🏾😊

Day 29 - Legs (quads)

It felt great stretching my back, I could feel the burn in different parts of my back during the workouts today!

The leg raises were killer and I struggled getting 20 in a row but I pushed through and was able to do all 20 in a row my third round.

I’m getting so close to the end of this 6 week program 💪🏻

Day 30 - Back/biceps/abs

My legs are shaking. I really love working these muscles!

You would not believe how my body has changed in these past few weeks, I can see the end results in sight 😍

Day 31 - Legs (hamstrings)

Loved the arm workout. Really felt it in my shoulders! The to fail on the Russian twists felt so good 🔥

Thank you for new exercises they where worth it

I’m getting better with the hollow holds 😂

Day 32 - Shoulders/abs

I am dripping with sweat 💪🏻💪🏻

Day 33 - Legs (glutes)

My abs are on fire 🔥 I could definitely feel my triceps really working this morning! Feeling strong after this workout 💪

Day 34 - Chest/triceps/abs

What do I do after I’ve completed the 60 day challenge??

Ashley

Day 35 - Rest day

Leg extension was not fun but the lunges killed me

Day 36 - Legs (quads)

This was a fast workout and I upped my weight for my arms!

Day 37 - Back/Biceps/Abs

Another quick workout. My lower back is on 🔥

Definitely felt it in my dominant side 😕  but good

Day 38 - Legs (hamstrings)

Holly

I hope I don’t have to lift anything for the rest of the day 😂☠️☠️

Megan

Day 39 - Shoulders/abs

Day 40 - Legs (glutes)

Thank you! I lost close to 15 pounds. I have more energy and look forward to going to the gym!

I lost a total of 5lbs! BUT I put on 4lbs of muscle weight! It’s influenced me to start really bulking! Loved this challenge. Time to start another.

Day 18 - Shoulders/abs

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