Name: Playbook - Alice (Pineapplebrat) Bozinovski - W4/D5 Upper body
Uploaded: 2023-10-04T17:16:30.070Z
Duration: 45 min
Description: W4/D5 Upper body

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

W4/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

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. 🙂

Chris

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.😊

Marissa

W2/D3 Lower body + core

I underestimated that workout so much, that was killer!

Hannah

Last circuit is always tough but rewarding 💪

Matthew

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.

W4/D5 Upper body

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