Name: Playbook - Ashley Horner - W2/D1 Beginner Strength
Uploaded: 2024-03-04T19:15:01.946Z
Duration: 45 min
Description: W2/D1 Beginner Strength

Those negative pull-ups are so killing 🔥

Yazan

Kaitlin

Tiffany

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

Isaiah

Did a 1.5 mile run warm up. Definitely felt stronger this go around

Kayla

Love this one I’m doing it out of order due to my gym not being open late on Saturday

Angela Tilley

It hard getting back into things but I need to do it. I forgot how rewarding it is to workout.

Rebecca

Michelle

Had to find an alternative for negative pull-ups so I did 3 rounds of dead hangs

Angie

Loving this strength Circuit! Arms feel the burn!

Terri

Felt so much better than the first round!

Sheila

Good challenge! I know I’m gonna feel it tomorrow

Gypsy

Carolyn

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

W2/D1 Beginner Strength

Great! Negatives were very hard and needed to be modified with a band for me to complete them!

Lisa

Sabrina Blocker

Wow , i never felt my shoulders that sore before

W1/D1 Beginner Strength

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

Raquel Facciani

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

Rossy

W1/D4 Beginner Strength

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

W1/D5 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!!

Ruth

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

W2/D1 Beginner Strength

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