7 Day Grind
Get started today!
This is a 7 day dumbbell only program that’s meant to be quick and effective!
This is all about simplicity and flexibility so you don’t have to skip a beat when it comes to your wellness! Here’s what you can expect with the program:
✨ dumbbell only workouts
✨ 35 min or less a day
✨ 7 day meal plan in the “extras” tab
✨ Spotify playlist to keep you hyped up
✨ & community, as well as 1:1 support
So excited to hear what you think! Let’s go crush it together! 🫶🏼✨🤍
Goal:
Strength
Strength
Cardio, Weight lifting, HIIT, Upper Body
7 days program
7 days/week
30-45 mins
Level:
All Levels
All Levels
Goal:
Strength
Strength
Cardio, Weight lifting, HIIT, Upper Body
7 days program
7 days/week
30-45 mins
Level:
All Levels
All Levels
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, straightforward, 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
Stream Anywhere
Stream to your TV and laptop using Apple TV, Chromecast, Roku, or Fire TV.
Reminders
Set workout reminders to stay on track!
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About Allie Smith
Online personal trainer
Whats your girl! I’m so freaking glad you are here and we get to link arms and go through this crazy military journey together!
As a milspo, it can be so hard to put yourself first! You’re juggling all the things and trying to show up 110% for others and leaving nothing in the tank for you!
I created The Base as a community space for us to come together and make ourselves priority no. 1! Maybe you can relate, but I was so tired of feeling burnt out all the time and feeling like I could never feel like me! I was constantly running on E and was struggling with my identity.
It wasn’t until I got my booty back on the priority list by moving my body, fueling my body, and taking care of me that everything turned around.
We as military spouses and significant others are some of (if not) THE strongest women on the entire planet! We are capable of so much more than we give ourselves credit for and it’s time we prove to ourselves we are worth taking the time for!
Here at The Base you’ll see challenges, a community thread, tons of resources, nutritional guidance, and so much more to help you see success! This is your space to connect with other milso’s and step into the best version of you!
The best part is you’ll never do it alone! We’ve got your back and here there is no milso left behind!
Let’s go get it! 🫶🏼✨🪖🇺🇸
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?
It depends on the workout! Playbook has a lot of workouts that require no equipment. We also have workouts that require minimal equipment (like dumbbells or a yoga mat) and some that require weight-lifting machines. There’s something for everyone — regardless of equipment — to help you get in shape.
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