Name: Playbook - Ashley Horner - W3/D4 Beginner Strength
Uploaded: 2024-03-04T19:15:02.077Z
Duration: 45 min
Description: W3/D4 Beginner Strength

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

Michelle

Angie

Terri

My chest is on fire!!! Very tough and great!!

Thursday:

4 sets of: 
- BB Bench Press x 15
- DB Overhead Tricep Extension x 15
- Push-Ups x 8

3 sets of: 
- DB Bench Press x 12 
- DB Tricep Kickback x 15/s 
- Cable Flys x 15 
- Plank Hold 30 seconds 

CORE: 
5 sets of: 
- Bicycle Crunches x 20/s 
- Oblique Crunch x 15/s 
- Russian Twists x 15/s

4 sets of: 
- BB Bench Press x 15
- DB Overhead Tricep Extension x 15
- Push-Ups x 8

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower the barbell down until the bar touches your chest 
- Press the bar up, engaging your chest

Barbell Bench Press

- Hold a single dumbbell overhead
- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms, engaging your triceps to bring the dumbbell back up

DB Overhead Tricep Extensions

- Start in a high plank position with your hands just outside the shoulders 
- Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Push-Ups

Circuit I

3 sets of: 
- DB Bench Press x 12 
- DB Tricep Kickback x 15/s 
- Cable Flys x 15 
- Plank Hold 30 seconds

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower both dumbbells to chest level 
- Press the dumbbells back up over your chest

DB Flat Bench Press

- Hinge forward until your chest is parallel to the floor
- Hold a single dumbbell with your arm bent to 90 degrees, palm facing back
- Fully extend your arm back squeezing your tricep 
- Slowly bend your elbow returning back to starting position 
- Complete desired reps then repeat on the opposite side

15 reps each side

Single Arm DB Tricep Kickback

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Cable Chest Flies

- Lie face down with your forearms on the floor and your elbows directly beneath your shoulders
- Keep your feet flexed with the bottoms of your toes on the floor
- Keep your forearms parallel to each other and don't clasp your hands in front of you
- Press into your forearms and rise up on your toes so that only your forearms and toes touch the floor
- Your body should hover a few inches off the floor in a straight line from shoulders to feet
- Draw your navel toward your spine and tighten your glutes
- Look at the floor to keep your head in a neutral alignment, and breathe normally
- Hold this position for desired time

Plank Hold

Circuit II

5 Sets of: 
- Bicycle Crunches x 20/s 
- Oblique Crunch x 15/s 
- Russian Twists x 15/s

- 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

- Lie on your back with your knees bent
- Place your hands behind your head
- Lower both knees to the one side, legs should remain together, one on top of the other
- Contract or squeeze your abdominal muscles as you slowly lift your shoulder blades off of the ground
- Lower back down with control
- Complete desired reps then repeat on the opposite side

15 reps each side

Oblique Crunch

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

(R+L= 1 rep)

Russian Twists

Core Circuit

W3/D4 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

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

W3/D5 Beginner Strength

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

W3/D4 Beginner Strength

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