Name: Playbook - Alice (Pineapplebrat) Bozinovski - W3/D1 Full body
Uploaded: 2023-10-04T17:16:29.689Z
Duration: 45 min
Description: W3/D1 Full 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 💪🏻💪🏻

Chris

New record: 30 mins, I love seeing progress!

Hannah

Marissa

I only did 3/4 of this and was absolutely whooped!! Can’t wait to see my progress in finishing these in better time 🫶🫶

Jaclyn

First time I completed it under 45 mins. The progress is showing 😊

Matthew

That Russian twist and the supersets give me by far the best burn of this workout

Ashkan

Kierra Malloy

Warmup x 3
- Box squat 10
- Shoulder taps 10 per side
- Jumping Jacks 20

Circuit x 3
- Reverse lunges 10 per side
- Burpees 30 seconds
- Donkey kicks 10 per side
- Rocket launchers 30 seconds

Superset x 3
- Bench dips  10
- Reverse plank 30 seconds

Abs x 3
- Scissors kicks	30 seconds
- Shoulder taps 30 seconds
- Russian twist with lift	30 seconds

- Press hips back and lower down until your glutes touch the bench
- Press through heels and stand back up

Bench Sit Squats

- 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 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

Warmup

- From a standing position take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position
- Repeating sequence on the opposite side

Reverse Lunges

- 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

- Raise your leg engaging your glute
- Keep your hips squared

Donkey Kickbacks

- Start with hip width stance
- Push your hips back as you come down
- Keep your chest up
- Reach parallel and pulse twice then jump up
- Use your arms for momentum
- Land softly

Rocket Launchers

Circuit

- Keep your elbows close to your body
- Reach parallel 
- Extend you arms to come up engaging your triceps

Tricep Bench Dips

- Sit on your butt with your hands firmly on the ground behind you 
- Extend your body into a reverse plank position
- Hold for time

Reverse Planks

Superset

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down while criss crossing the feet
- Keep core tight and activated

Scissor Kicks

- Keep your legs up and holding a dumbbell in front of your core
- Rotate dumbbell from side to side twisting through your torso
- Keep your core engaged

Russian Twist with Lift

W3/D1 Full 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

Jessica

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

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. 🙂

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

Cheyanne

W1/D5 Upper body

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

Courtney

Bridgett

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!

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

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🙂

W3/D1 Full body

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