Name: Playbook - Alice (Pineapplebrat) Klomp - Day 4 - Shoulders/abs
Uploaded: 2022-04-15T21:37:48.988Z
Duration: 45 min
Description: Day 4 - Shoulders/abs

Jordan

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

I never train shoulders so it was nice to show them some love

Kristina

Cassie

Rebekah

Loved the first workout! It was challenging but not to the point it was too intimidating. I'm excited for this six week challenge, perfect timing for my bachelorette party 🎉

Jackie

I definitely feel like my upper body is a lot stronger from your workouts alone 💪🏾♥️

Tiana

Elizabeth

Andrea Servello

The last one was a good wrap of all of them. Feel relaxed now

Alexander

Emily B

Seemed on the easier side but the shoulder presses were the hardest part of the whole challenge!

Boomer Sherrill

Good. I am struggling with how much weight I should do with each exercise, should I keep the same or increase each rep?

Molly

The knee raises I sadly couldn’t do I think that’s to advanced for this early

Violet

Abiola

Great I missed yesterday’s workout. I decided to do both today to make up for it. It went great!

Crystal

I love these easy but effective workouts 😝

Andrea

😭 they are now jelly🏋️‍♂️but I did it b@$£&!!!!! Lol

Frank

great! face pulls felt a little weird but enjoyed it nonetheless!!

carley

Rachel seay

Best shoulder workout I've done in ages! I'm definitely going to feel that tomorrow

Ashleigh

Brittani

Demi

Hanging knee raises just solidified that my grip is ✨trash✨ lol solid shoulder burn today! Excited for tomorrow 😊

Leah

Good, my shoulders are on fire and my legs still hurt from yesterday ☺️

Abigail

I have a shoulder injury and have always struggled with working my shoulder in moderation without stressing the injury. Thank you for the workout- I was able to complete it!

Lexi

It was good. Would be amazing if you did home alternatives as well :)

I couldn’t do the hanging/crunch or leg lift things ‘till fail because my hands/ palms were too week ahaha not my shoulders or abs sooo I did some other stuff reg crunch. More reps of the other sets

Kat Faser

Shoulders/Abs	
- Cable Face Pulls: 4 sets 12 reps
- DB Side Raises: 4 sets 12 reps
- DB Front Raises: 4 sets 12 reps
- Barbell press : 4 sets 12 reps
- Hanging Leg Raise or Tuck hold: 4 sets of failure

- Pull the cable towards your face with elbows flared outward

Face pulls

Dumbbell Side Raises

Dumbbell Front Raises

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell press

- Raise your knees 
- Keep your back from moving back and forth
- Keep your core engaged

Knee raises

Day 4 - Shoulders/abs

Definitely had me pushing all the way till the end!! Perfect workout between my classes!!!

Becca

Jasmine

Day 1 - Legs (quads)

Alexia

Kianna

Day 2 - Back/biceps/abs

Hunter

Tori

Day 3 - Legs (hamstrings)

This was a nice way to ease back into the gym. I could increase or decrease the weight I went to my own abilities. It feels very personalized, like she made it just for you.

Day 5 - Legs (glutes)

Need to get a band for the other exercise, I didn’t know how to modify it with something else.

Alexis

Jose 

Day 6 - Chest/triceps/abs

Much needed! Didn’t have one last week!

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💪🏻

Did this yesterday body felt like I needed it.

Sinjin

Day 7 - Rest day

Day 8 - Legs (quads)

Jaqueline Cabello

Makenna Weiss

Day 9 - Back/biceps/abs

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

Jessica

More muscle groups.  Targeted.  Missing abductors.  Aductors.  Under butt.

Aida

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

The push-ups until fail had my arms screaming the rest of the workout. Great combination of exercises. I really felt my biceps and triceps working hard on this one

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

Shelby

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)

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.

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

A quick workout but very effective ! 💪🏼

Day 18 - Shoulders/abs

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

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

Day 19 - Legs (glutes)

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

My arms are so shaky that it’s even hard to type this review! Great workout

Grace

Day 20 - Chest/triceps/abs

Day 21 - Rest day

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

I like the longer reps with the smaller sets. It was a nice change in a pace

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)

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

Paul

12,24,12,24 🥹😮‍💨😮‍💨💀

Day 36 - Legs (quads)

Day 37 - Back/Biceps/Abs

Definitely felt it in my dominant side 😕  but good

Upped my rdl weight! Feelin it today 💀

Day 38 - Legs (hamstrings)

Holly Heck

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

Megan

Day 39 - Shoulders/abs

Day 40 - Legs (glutes)

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 4 - Shoulders/abs

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