Name: Playbook - Aubrie Edgington - W1/D4 BACK AT IT
Uploaded: 2023-12-04T18:56:17.098Z
Duration: 60 min
Description: W1/D4 BACK AT IT

Melissa

Brittany

Molly

Roselyn

Beth

Rula

I was a little tired after the lift is it okay that I only did 15 min of cardio??

Taryn

Emily

Hailey Buck

Nikki

I was able to up my weight today!! I have been doing your workouts on and off for the past few months and I can FEEL myself getting stronger! It is an amazing feeling!

Leslie

Kandis Duff

Finished this off with 20 minutes of skipping ☺️

Kristie

Brittany Casorla

QueenK

Charlee

Carlee

So sore from yesterday it was a great work out! 🥵

Sadie

I feel so confident after these workouts! I’m here for this!

Lena Luthe

So good! Might have some blisters to prove it! 💪🏼

Kari

Susan

Shannon

Sweden

My favorite workout of this challenge so far! So fun, but kicked my butt!

Lexi

Ashley

Cera

Kelsey

Amazi I haven’t pushed that hard for upper body in a while and I tried to be so controlled! Definitely can’t do assisted pull-ups yet but I’m working towards it!

Natasha

Love love LOVE upper body days with Aubrie💪🏻

Brooke

Brooke Tarne

Jessica

Caitlyn Romer

Michelle

Marissa

Gabrielle

Diana

Kaitlin

Laura

I did not want to finish that last set up sit ups but it feels good to push past the voice in my head that tells me to quit and finish strong!!

Alex

Heather

Carly Massey

Megan

Kindle

Tanya

Great workout! Those assisted pull-ups 🔥

I look ahead to see what moves we have for the next day every night. Every time I am like, “Oh, that won’t be too bad!” …and every single time I am stood corrected! 😂 These moves are sneaky! And I mean that in the best way. I am sore in places I didn’t even know could be sore. I am obsessed! 😍

Warm- up:
Hip thrusts
Glute bridge hold              
Crab walk or table top hold

Circuit: 3-4x 
Single arm db row              
Zottman curl
Db bench pull-over

Circuit: 3-4x
Hammer curl                   
Renegade row
Butterfly sit up

Superset: 3-4x
Hanging knee raises
Assisted pull-up

Cool-down:  20 minutes of cardio

- Bend your knees bringing the feet flat on the floor hip width apart
- Lift your hips up towards the ceiling
- Lower down towards the ground and repeat

Hip Thrust

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Hold

Glute bridge hold

15 reps on each side
- Position a band around your legs just above your knees
- With your knees slightly bent, take slow lateral steps
- Keep your hips down and toes pointed forward

Lateral band walk (knees)

Warm up

10 reps on each side
- Start with back flat and dumbbell in one arm 
- Engaging lats, pull dumbbell bending at the elbow
- Stop when tricep is parallel to your back 
- Lower slowly with control 
- Work both sides

DB single arm rows

- Curl the dumbbells up 
- Rotate your wrists at the top 
- Lower the weights with your palms facing the ground
- Focus on a slow controlled movement

Zottman curl

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

Dumbbell pullover

Circuit

Circuit: 3-4x
Hammer curl                 
Renegade row
Single arm preacher curl

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

Hammer Curl

6 on each side
- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

DB renegade rows

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Go back in a controlled motion 
- Engage your core

Butterfly sit up

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

MODIFICATION:
if at home, do lat pull downs with resistance band or walk out push ups.

Assisted pull-ups

- Keeping your core tight
- Raise your knees up as high as possible toward your armpits
- Avoid swinging

Hanging knee ups

Superset

Choose whatever cardio you prefer! 

Example: run, hike, swim, bike, elliptical, walk, jog, stair stepper, cardio class, etc.

Cardio

W1/D4 BACK AT IT

Jennifer

Holy cow. Hard as heck after minimal exercise the past few weeks, but manageable 🖤

Sarah

Jillian

W1/D1 BACK AT IT

Jordan

Mckenzi

W1/D2 BACK AT IT

Molly  ❤️

Did not make it to the total calories on the rower but I’m determined now. 🤨

Delanie

W1/D3 BACK AT IT

Mackenzie Winter

Meagan

My arms were sore from yesterday now they are going to be even more but with my entire body! 💪🏼 so good!!

Cheyenne

W1/D5 BACK AT IT

Krista

Alycia Garner

W2/D1 Back at it

Avrie

Vera Eratova

W2/D2 Back at it

Killer workout!!!🥵 kicked my booty🍑

Holllyyyyyy that was a good one! Dripping sweat!

McKenna Barry

W2/D3 Back at it

My arms are jello!!! This workout was a killer🥵

I almost skipped this workout because I did not want to do 10 min of burpees, it seemed impossible. But I did it!!! I kept setting goals for numbers to hit and then would pass it and realize I still had more time. I am so proud of myself for pushing through and lasting  the full 10 minutes, even if I slowed way down at the end! Great workout!

W2/D4  Back at it

W2/D5 Back at it

OMG, I’m dead!!! Those burpees though….🥵☠️

Shawna Wagner

Definitely felt the burn. Took a little longer than 30 second breaks. Something I am working on!

W3/D1 BACK AT IT

Soo good. I feel great and some of the exercises are getting easier for me and I’m able to up my weight!

Julie

Always feel 100x better after getting your workouts in!

Kayla

W3/D2 BACK AT IT

I didn’t make it all the way through the cooldown last week, but this week I did!

Good!! Heavy on the wrist towards the end. The at home cool down was SWEEEEET!!! 👊🏽

Annette

W3/D3 BACK AT IT

Good late night workout! Love how strong I felt!

🔥 drenched 🥵 I was done after the weights but pushed through and did a tabata workout for the cardio

Felling stronger and lifting heavier  with these lifts compared to week 1, which is a great feeling!

W3/D4 BACK AT IT

Erin

Almost didn’t survive that one haha 😆

This took me an hour and eighteen minutes and some exercises hurt my joints more than it actually felt like it was working out my muscles!

Morgan

W3/D5 BACK AT IT

Great! Is the optional cardio on these exercises added in the projected time of the session?

Tracy

Starting it again because just trying to be like Jami and I haven’t been consistent for MONTHS! But it was so good to feel the burn!! Felt a little whimpy though!

I’ve known Aubrie for years now and she is the cutest most genuine human! So happy to have a workout every single day from someone I trust!

Rachel

W4/D1 Back at it

Really good - great to be able to move my body in the holidays season.

Kimberly

W4/D2 Back at it

What an amazing workout! Probably one of my favorites in back at it, but it definitely took longer than 60 minutes. I finished in roughly 75 minutes.

ackley.stefanie@gmail.com

Schae

W4/D3 Back at it

So so so hard - burpees at the end??? Pssshhhh

samantha

If you could put what weight your dumbbells are so we have an idea what to be lifting

Mindy

W4/D4  Back at it

Love love love the skill crusher - I’m tired. ☺️

W1/D4 BACK AT IT

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