No Time for Shiz Home
For the busy woman with limited time who wants to lift!
You have SHIZ to do! But you want to get a good solid lift in with your limited time. Here is your program! This is a 4 day progressive overload lifting program. You will be done in 30-40 minutes! There is 5th optional core/cardio day!
Goal:
Lean Muscle
Lean Muscle
Bodybuilding, Full Body
4 days program
4 days/week
30-45 mins
Level:
Intermediate
Intermediate
Goal:
Lean Muscle
Lean Muscle
Bodybuilding, Full Body
4 days program
4 days/week
30-45 mins
Level:
Intermediate
Intermediate
About the program
This is a 4 week long progressive overload program. You will be switching up your reps as the weeks go on to build muscle and strength! There is an upper and lower body strength day and an upper and lower body pump day (hypertrophy) each week. 4 days total!
I added a 5th optional day with core and cardio. Take a rest day in between the lifting days. On days off I want you to try and get at least 7k steps per day. More is amazing!
Love this app!!! Every workout is challenging and I've had amazing results.
Carrie
Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
Laura
Clear, strightforward, focused workouts that are enjoyable and effective.
Jess
App Features
Reminders
Set workout reminders to stay on track!
Tracking
Track your progress and share it to Instagram
Notes & Logging
Track your weights, time, and reps. Take notes to capture your thoughts when working out
Streaks
Make sure you stay on track with your goals
Favorites
Save your favorite workouts with one tap
Lifetime Access
Once you purchase, you own the program forever!
Reminders
Set workout reminders to stay on track!
About Alicia Erickson
Online coach
Health and fitness has always been a passion. When I became an empty nester in August of 2022 and started to go through menopause, I decided this was the perfect time to challenge myself to get in the best shape ever. I changed my approach by lifting 5-6 days a week and switched long cardio sessions for walking. I increased my protein and cut the alcohol and sugar and it's been a complete game changer. I want to inspire other women in perimenopause/menopause that they can do the same!
Frequently asked questions
What makes Playbook different? How do I know it will work for me?
If you haven’t had success with other workout apps in the past, you may be skeptical about ours. But we’re here to tell you, we guarantee you’ll get the results you want with Playbook. Why? We have hundreds of experts who are ready to train you. We don’t give you one-off programs of PDF documents with no assistance. Our creators add new programs (with interactive, explanatory videos) on a daily basis. Our content is new, fresh, and ever-changing to keep you motivated and ready to work! Plus, if you need help,creators are always here for you. You can message them directly if you have any questions, feedback, or simply want to share your success.
I'm a beginner, is Playbook for me?
No matter where you are in your fitness journey, Playbook can help you succeed. Workouts and programs posted in the app are for any level of fitness. Plus, trainers walk you through all exercises with easy-to-follow videos and simple written instructions. This means you’ll be able to do all the moves easily, accurately, and safely.
Do I need to purchase equipment?
For the at home program here is a suggested list:
Variety of dumbbells
Resistance Bands (anchor for the doorway)
Bench
Yoga Mat
Barbell and bumper plates if you can!!!
Box if available
24/7 customer support
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