Name: Playbook - Ashley Horner - W1/D1 Beginner Strength
Uploaded: 2024-03-04T19:15:01.742Z
Duration: 45 min
Description: W1/D1 Beginner Strength

Sabrina Blocker

Wow , i never felt my shoulders that sore before

Yazan

I loved today’s workout! I’m excited for tomorrows! My arms feel real goooood!!!!

Raquel Facciani

Really good! I’m getting back into it so it was a good workout

Ruby

Hannah

Jennifer Poplin

Started this program instead of the Valkyrie that I was on to stay consistent. That’s my biggest hang up right now so I want to get my weight lifting consistency back before heading onto a harder program.

Kaitlin

Rylee

A struggle for sure! Had to sub the second circuit for different ones but still got the job done!

Lorraine

Great start to being out of the gym for a while due to injuries. I was able to break a sweat but was able to keep a steady pace.  I really enjoy the built in logging feature. Chef’s kiss!!

Erika

What a great way to start back after a LONG break! 😩💪🏾

Veronica Seals

Jessica

I hit the wrong button!! 5 stars!! Sorry.

Hoyt

Felt good to get back into it after the Christmas and New Year Holiday shenanigans!

Ashleigh

Great as a first day get back into the gym/working out routine!

Natalie

Rossy

Great so far. Have lifted for a while, got out for a bit but starting back in slow. This was a great start and I improvised a couple things.

Michaele

Esmeralda

I needed to start over but didn’t know where… I can already tell this it’s going to be a great beginning. Thanks for the awesome workout!

Alexandra Pucino

Good workout to start getting back into the groove!

Carrie

First workout in my journey, thanks Ashley. I’ve been following you for awhile now and finally took my first step Whohoo 🎉 was perfect!

Brenda

Anthony Adefuye

Angela Tilley

Starting over after injury!! Way to get the pump on!!

Suzette

Really enjoyed it. I think it will b a good program to get myself back into a routine

Shelbi

Great workout. I can’t do pull ups due to injury. Maybe provide a substitute. I did bench  press 3x12. Just took a chance it could fit.

Ashley

Great. I definitely feel it in the targeted areas on the first workout. I look forward to the remaining sessions!

Parsons

Easy to follow and effective workout in a short period of time.

Janelle

I loved it but I could not do the pull-ups. Is there a substitute for this exercise to do at home?

Terri

Good programme pull ups are always hard so a challenge

Tash

Great! I’m getting back into weight training, and this was perfect!

Jennifer

45 year old retired powerlifter trying to get back into shape that’s not powerlifting. Lol. Good way to start my journey. 🙏🏼

Michelle

It was good. A lot weaker than I used to be but it’s a start and I’m just glad I did it.

Kayla

Good workout after not being in the gym for 2 weeks definitely more challenging than it looks!

I loved it! I took about 4 months off from the gym due to some personal reasons bs this rocked! I feel so great!

Katy

LouisXIV Darnell

I’ve missed Ashley Horner workouts!! They are the best. My arms are dead.

Brittney

Mike STEPHENSON

I broke a sweat in less than 30 minutes. I wasn’t able to do the pull ups just yet due to neck injury.

Katherine

This was such a great start for this program. I needed baby steps and this is just that! Thank you Ashley!!

Katie

Angie

This workout was perfect after not working out for a couple of months.

Ruth

Hello…great circuit to up my weights on…finished with the core…oh boy!👙🦵🏼💪🏻🔥

Legit the perfect workout to get back into the swing of things. When it was done my husband was like “Is that it? And when I said yes he said, good cuz I’m tired! We’re definitely beginners again.”

Savannah

I walked into my home gym after 7 yrs off scared to death. 107lbs, no muscles left.  Three scars from back surgery.  Workout #1 done.  Thank you for making the elephant bite size.  I will come back tomorrow.

Tracy

Just starting back up with training from being sick/an injury; great workout to start off!

Monday: 

4 sets of: 
- Seated DB Shoulder Press x 12
- Standing Side Lateral Raise x 10 
- DB Single Arm Row x 12/s 
Rest as needed between each set 

3 sets of: 
- Negative Pull-Ups* x 5
- DB Reverse Flys x 10-12
*Starting position is your chin above the bar, slow release down until fully extended

4 sets of: 
- Seated DB Shoulder Press x 12
- Standing Side Lateral Raise x 10 
- DB Single Arm Row x 12/s
Rest as needed between each set

- In a seated position with dumbbells in each hand
- Elbows should be outside of the shoulders and bent to 90 degrees
- Press the dumbbells overhead 
- Lower the dumbbells back to starting position with control

DB Seated Shoulder Press

- Stand tall with a dumbbell in each hand
- Keeping a slight bend at the elbow
- Raise the dumbbells laterally until you reach shoulder height 
- Lower the dumbbells with a slow and controlled movement

DB Standing Lateral Raises

- Grab a dumbbell in one hand and place your other hand on a bench in front of you
- Let the dumbbell hang at arm’s length, palm facing in
- Keeping your elbow tucked, row the weight to the side of your body 
- Lower with control
- Complete desired reps then repeat on the opposite side

12 reps each side

DB Single Arm Row

Circuit I

3 sets of: 
- Negative Pull-Ups* x 5
- DB Reverse Flys x 10-12

*Starting position is your chin above the bar, slow release down until fully extended

- Hop or pull yourself up until your chin is above the bar
- As slow as possible, lower yourself (5 sec eccentric)

Negative pull-ups

- From a seated position, bend forward bringing your chest to your thighs
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

DB Seated Bent-Over Reverse Fly

Circuit II

W1/D1 Beginner Strength

Done 30 minutes walk on treadmill then one session of core workout🔥🔥

W1/D2 Beginner Strength

I feel so sore, i cant move my arms and biceps , omg 🔥
Never done workout like this before

Kristy Morrison

W1/D3 Beginner Strength

Omg , i cant feel my shoulders, legs and core , chest must take a day off😂🔥🔥

Melissa

W1/D4 Beginner Strength

Hiked with the dogs for a solid hour! Super fun!

W1/D5 Beginner Strength

Tiffany

Challenging, but not defeating! I’m excited to keep going!

Isaiah

W2/D1 Beginner Strength

Snowshoed in the mountains! Awesome morning with a beautiful view!

Jogged about half of it but great way to warm up the week.

W2/D2 Beginner Strength

Felicia

Getting stronger every week it hurt my ego to start at beginner but I have to be real about where I am!

W2/D3 Beginner Strength

Did this twice this week felt it better the 2nd time better form

W2/D4 Beginner Strength

I listen to the morning birds and walk to there music

Sarah

Starting this rainy day right…60 minutes of treadmill run!

W2/D5 Beginner Strength

So great to have a workout that I can do from home on a busy day...and still feel it!!

Stefanie

Loooved this! Especially adding the bike crunches at end! Thank you!!

W3/D1 Beginner Strength

Split it up 
Walking to work.
Walking home.

Becoming badass…90min on treadmill run!

W3/D2 Beginner Strength

Sore but worth it even if it is just a little step in the right direction it leads to a bigger reward

W3/D3 Beginner Strength

Took a week off from being down with flu this hurts gotta keep going

W3/D4 Beginner Strength

W3/D5 Beginner Strength

Fiya!! Loved this workout. Was going to say shoulders o fire but that’s not the only thing. Ty

W1/D1 Beginner Strength

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