Name: Playbook - Ashley Horner - W4/D4 Beginner Strength
Uploaded: 2024-03-04T19:15:02.125Z
Duration: 45 min
Description: W4/D4 Beginner Strength

Michelle

Terri

Angie

Not gonna lie. I couldn’t finish. Killer workout and I gave 1000%

Ruth

Sheila

Thursday:

4 sets of: 
- BB Bench Press x 15
- Bench Dips x Burn Out*
- Walking Planks x 8

3 sets of: 
- DB Incline Bench Press x 12 
- DB Overhead Tricep Extensions x 15 
- Deficit Push-Ups x 10 
- Plank Hold 30 seconds 

CORE: 
5 sets of: 
- Weighted Sit-Ups x 20
- Oblique Crunch x 20/s
- Russian Twists x 15/s

4 sets of: 
- BB Bench Press x 15
- Bench Dips x Burn Out
- Walking Planks x 8

*Drop Set/Burnout of the following:
Start with your heaviest KB or DB that you can get more than six reps with, then as soon as you get to failure, drop the weight and pick up the lighter KB or DB. Continue this pattern until all available weights are used.

- 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

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench Dips

- Start in a low plank position
- Walk your hands up to high plank (up, up, down, down)
- Reverse movement back down to the elbows 
- Maintain a tight core throughout the movement

Walking Planks

Circuit I

3 sets of: 
- DB Incline Bench Press x 12 
- DB Overhead Tricep Extensions x 15 
- Deficit Push-Ups x 10 
- Plank Hold 30 seconds

- 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 push up position with hands elevated on kettlebells
- Lower your chest toward the ground as far as you can 
- Straighten the elbows, pressing yourself back up to starting position

Deficit Push-Ups

- 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: 
- Weighted Sit-Ups x 20
- Oblique Crunch x 20/s
- Russian Twists x 15/s

- Lying back, hold a single work with your arm extended up
- Curl your body up to a seated position, keeping the weight overhead
- Lower down with control

10R/10L

Weighted Sit-Up

- 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

20 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

W4/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!!

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

W4/D4 Beginner Strength

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