Name: Playbook - Ashley Horner - W4/D1 Beginner Strength
Uploaded: 2024-03-04T19:15:02.096Z
Duration: 45 min
Description: W4/D1 Beginner Strength

Michelle

Terri

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

Ruth

Monday: 

4 sets of: 
- DB Arnold Press x 10
- Standing Plate Front Raise x 15
- DB Single Arm Row x 12/s
Rest as needed between each set

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

4 sets of: 
- DB Arnold Press x 10
- Standing Plate Front Raise x 15
- DB Single Arm Row x 12/s
Rest as needed between each set

- Hold the dumbbells in front of you with your palms facing you
- Press the dumbbells up, rotating your wrists and arms until your palms are facing the opposite direction at the top
- Lower the dumbbells, reversing the movement slow and controlled

DB Seated Arnold Press

- Hold a weight plate forward of the body
- Raise the plate forward and up until you reach shoulder height 
- Keep your core engaged 
- Lower the plate with a slow controlled movement
- Do not rest the plate on your legs at the bottom

Plate Front Raise

- 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: 
- Pull-Ups x 2-3
- DB Pullover 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

Circuit II

W4/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

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

W4/D1 Beginner Strength

Community

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