Name: Playbook - Alice (Pineapplebrat) Bozinovski - W1/D5 Upper body
Uploaded: 2023-10-04T17:16:29.506Z
Duration: 45 min
Description: W1/D5 Upper body

The best I have tried in a while! Super easy to follow! Thank you! Need this step by step help

Skyler

😅 We made it boiz. Great workout. Kicked my ass though. Props to her for making a legitimate product. It's well appreciated. 🙂

Chris

This workout killed more than I thought it would. Drenched head to toe in sweat!!

Cheyanne

Marissa

I didn’t like that I needed equipment that I didn’t have.

Kelly

This absolutely destroyed me in a good way lol

Jennine

This was challenging! Had me sweating the whole time

Christie

Bridgett

Samantha

The core kicked my butt there at the end!

Tara

It was great!! I meant 5 stars but it won’t let me change 😌

Jaclyn

Dale Clayton

All the curcuits are fun and games until the last😭 another great workout

Matthew

I hate plank push-ups this was hard for me to get threw it

Most intense by far but slowly feeling like my body adjusts after each at the end of the each set

Ashkan

Kate

I found that it was very core focused (which was great), but I was expecting more upper body workouts going into this workout

Emily

A real solid workout! It’s a Great and quick at home workout!

Willy

Christian

Jaqueline

Adrian

madison

Gabe

Krystal

Johnny

It was tough but I pushed through and I feel great! Definitely felt the burn!

Carlos

Karina

It was fantastic!!! Love love love ! I’m dying but I’m a good way !

Jessica

Intense, it kicked my ass and I initially wanted to quit with the warm up but I used “self-discipline “ and went through all of it. I’m exhausted but happy :)

Leticia

It was really good! My body was burning! This is my 3rd workout from you!

Kierra Malloy

Eryn

Warmup x 4
- Jumping jacks 30
- Burpees 5

Superset x 3
- Plank to pushup position	10 each side
- Single arm bent over row	10 each side

Circuit x 3
- Banded lat pulldown 10
- Plank up downs 10
- Sumo squat 10 (Light weights)

Circuit x 4
- Leg Raises 30 seconds	
- Butterfly crunches 30	 seconds
- Plank Kick into Crunch 30 seconds
- Hollow Body Hold 30 seconds

- Start by standing with your feet together   
- In one motion, jump your feet out to the side and raise your arms above your head
- Immediately reverse the motion by jumping back to the starting position
- Increase speed as you feel comfortable

Jumping Jacks

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpees

Warmup

- From elbow plank position 
- Walk your hands up to high plank position 
- Reverse the movement back to starting position

Plank Push Ups

- Hinge at the hips and come down with a neutral spine
- Pull the band up engaging your lats 
- Keep your core tight focus on a slow controlled movement

Single Arm Bent Over Rows

Superset

- Keep a slight bend at the elbow
- Pull the band toward you
- Engage your lats as you pull
- Pause and return to the initial position

Standing Lat Pushdowns

- Start with a wide stance and your toes pointed out
- Push your hips back and keep your chest up
- Reach parallel and come back up

Sumo Squats

Circuit

- Lay on your back with your hands on the ground at your sides for stability 
- Raise your legs off the ground until they are straight up
- Lower them back towards the ground stopping just short of them resting

Leg Raises

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle Crunches

- From elbow plank position 
- Bring one knee towards the outside of the elbow and back
- Repeat knee tuck on the opposite side

Plank Kick into Crunch

- Hold your arms and legs extended above the floor
- Keep your core engaged and your lower back on the floor

Hollow Body Hold

W1/D5 Upper body

Literally kicked my butt but sooo good to get a good workout @ home!!

Kaytlyn

It was great!! I’m just getting back into working out and this pushed me into getting sweaty and tired but not defeated!!! Perfectly tough

Terry Patten

I feel so unfit haha great workout and loving this app

W1/D1 Full body

Great workout! I’m definitely going to feel it tomorrow! 😅

Lana

Feel sooo good! Probably burbnt sooo many calories with this one

Amanda

Great workout! Definitely gonna feel that in a day or two. Excited to see my progress in performing the exercises and how I feel physically after. Super nice workouts for at home. Showed me I need to take my time and focus on my posture.

Becky

W1/D3 Lower body + core

I really enjoy your program so far! It makes me sweat more than any other program I’ve used! ☺️

Courtney

AMAZING. I’m a mother of two and just recently had my baby girl, she’s 8 months now, I’ve been bulking on healthy proteins for about 4 months; than I started your workouts for at home! I absolutely love it! Even as a beginner I could manage to do a lot of them and I continued for almost a month and even added in extra workouts and I am very impressed. I have followed you since I was 17/18 and now I’m 23, I’m so glad I got to see you grow !

Shoshame Parks

W2/D1 Full body

I sweat a bit more each time but it also gets easier every workout I do. Great workouts 💪🏻💪🏻 thank you!

Katelyn

More of a review for the app in general, but just to say I love the format and that I can listen to my own music and go at my own pace and no one’s narrating everything. I’ve loved all the workouts so far and they are challenging but fun.😊

W2/D3 Lower body + core

I underestimated that workout so much, that was killer!

Hannah

Last circuit is always tough but rewarding 💪

Great workout. The hollow body hood is always tough for my lower back, can’t figure out how to keep it touching the ground. I assume as I gain strength it’ll become easier

Bailey

W2/D5 Upper body

Slowly getting easier every workout. Don't have much to say besides it's a good workout and I'm slowly seeing results even though I'm only on my 2nd week. Great workouts 💪🏻💪🏻

New record: 30 mins, I love seeing progress!

W3/D1 Full body

Damnn. This one got me sweating GOOD. Let's get it 💪🏻💪🏻 one more down, one million to go.

This kicked my butt! Those supermans get me everytime.

Jasmine

Anna

W3/D3 Lower body + core

Phewww. This one got me going lol good workout 💪🏻💪🏻

Felt great! Finally able to not take extra rests lol

Accidentally did this workout twice because I forgot to swipe complete still pushed through when I realised this halfway through 💪

W3/D5 Upper body

One more down and 1,000,000 more to go 💪🏻💪🏻😏. Good workout as always.

Back after so many months 💪 Was easier than the very first time🙂

W4/D1 Full body

Mann. This one got me good but I was able to complete it faster than usual. Got me sweating good though 💪🏻💪🏻 I feel that burn for sure. 🔥⛽

The toughest of the other 2 days but very rewarding

More varieties of work outs for the at home section.

W1/D5 Upper body

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