Name: Playbook - Ashley Horner - W3/D1 Beginner Strength
Uploaded: 2024-03-04T19:15:02.054Z
Duration: 45 min
Description: W3/D1 Beginner Strength

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

Stefanie

Michelle

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

Ruth

Terri

A solid workout. I added some cardio at the end to round it off.

Brittany

Corey

Monday: 

4 sets of: 
- Seated DB Shoulder Press x 15
- Standing Lateral Raise x 15
- Reverse Flys x 15
Rest as needed between each set 

3 sets of: 
- Pull-Ups x 2-3
- Dumbbell Pullover x 12 
- Bicycle Crunches x 20/s

4 sets of: 
- Seated DB Shoulder Press x 15
- Standing Lateral Raise x 15
- Reverse Flys x 15
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 Lateral Raises

- 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

3 sets of: 
- Pull-Ups x 2-3
- Dumbbell Pullovers x 12 
- Bicycle Crunches x 20/s

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-Ups

- Place your upper back on the bench
- Keep a slight bend at the elbow as you lower dumbbell back behind your head
- Focus on engaging your lats as you pull the dumbbell forward and up

DB Pullover

- 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

(R+L=1 rep)

Bicycle Crunches

W3/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

Yazan

W1/D1 Beginner Strength

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

Raquel Facciani

Kaitlin

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!

Kayla

W1/D5 Beginner Strength

Those negative pull-ups are so killing 🔥

Tiffany

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!

Angela Tilley

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

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

Angie

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

W3/D1 Beginner Strength

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