Name: Playbook - Claire Thomas - W1/D4 Chest + Triceps & HIIT
Uploaded: 2024-04-29T18:26:45.232Z
Duration: 40 min
Description: W1/D4 Chest + Triceps & HIIT

Nikki

Cardio nearly killed me 😂🤘🏼solid workout!!

Karylie Cardenas

Tara Marriott

Olivia

Yesenia

It was a good workout especially for people trying to get back into a rhythm of exercise. Plenty of exercises but not an overwhelming amount.

Jerónimo

Ummmm..... ummm.... which was harder??? Arms or HIIT?! Not sure.... 🥵

Kristi Dixon

Forgot to hit complete on this a few days ago. Ack!

Alaina Shuler

Rebecca

Great fun. Even got a extra round as bonus 😂😉🖤💪

Jayden Gallagher

Vanessa

Laurie Messer

Shannon

That chest flies/narrow press/press trio was brutal 😅. Loved this workout!  Following it with D4/core challenge HIIT 🔥

Tara

Adrian

Bridgette

One if the most challenging upper body days I’ve done. Now let’s see if I can make it through work 😆

Cherise

Krista

Saun

Wasn’t able to sprint so didn’t running mans and knee to elbow instead.

Kristin Hebein

TARA

Combining this with the HIIT from the core challenge!

Jessica

Versania

Such a good workout , love that I can do this from
Home if I can’t get to the gym because of the kids schedule . Thank you!!

Kendra

Elise

Loved that quick circuit! Swapping the running for CCWK1D4

Brittany

Ashley

I LOVE the sprints at the end!!! 💪🏻💪🏻🏃🏼‍♀️

Johanna

Carla

I love when I can stay in one place and use the same equipment for multiple exercises when the gym is busy and there isn’t much space to go back and forth between SS. Loved this!

Macie

Hannah 

Incredible, that was fun and fast, as perfect start for Tuesday there is, thank you Claire!

Helena

Chelsea

Rosalyn

Restarting this program!! Pumped 🤙🏼

Audrea

Amanda

Another great workout to start the weekend !

Fern

Sean

I hope you are doing this one from home because you might have a hard time driving home if you do this one at the gym! 🔥😅

I can’t wait to get after this one with you!

Work hard, be nice, & get after it! 💪

💛 Claire

Complete 4 rounds of the given 8 exercises. Rest as minimally as possible between exercise. Make sure your reps are controlled. No need to rush. You’ll get 90 seconds of rest between each round or longer, if needed.

- 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 extension

- In a seated position, hold the dumbbells with the ends pressed together, palms toward your face
- Press the dumbbells straight up
- Lower the dumbbells with control

DB front 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

Dips

Do these lying on the floor if you don’t have a bench

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

DB chest flies

Do these lying on the floor if you don’t have a bench

- Lay down on bench with a dumbbell in each hand
- Place the dumbbells together side by side and press them up over your chest  
- Keeping the dumbbells squeezed together lower them back to your chest

DB narrow chest press

Do these lying on the floor if you don’t have a bench

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

DB chest press

- Tip forward at the hips and hold dumbbells in each hand arms bent to 90 degrees
- Extend your arms back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

DB tricep kickbacks

- Start with your hands elevated on a bench
- Bend your elbows lowering yourself toward the box
- Engage your chest as your press yourself back up to starting position
- Keep your core engaged throughout the movement

Incline push ups

DB Chest + Triceps Circuit

Use a treadmill, rower, bike, ski erg or other piece of cardio equipment & complete 10 rounds of 30 second sprints/30 seconds rest.

- Sprint for time, distance, or calories
- Increase speed as comfortable

Sprint (cardio machine of choice)

Walk or pause

Sprint HIIT

W1/D4 Chest + Triceps & HIIT

Holy moly. Packs a punch in not too much time!

Heather

Kicked my butt (and legs) and I am THRILLED.

Julie

So excited to start my third program with the core challenge right around the corner! Great leg burner!

Falon

W1/D1 Legs + LISS

Trish O Malley

Sydney

W1/D2 Back & Biceps

Dreading this one but feeling awesome now that it’s done! 🥵🔥

Stephanie

That was awesome. Took me longer than I thought
14# wall ball
95# deadlifts
36:55

Lisa

Suzanne adams

W1/D3 Full Body

Holy legs!!!! Starting with Bulgarian split squats was brutal!

W1/D5 Glutes & Shoulders

Sandra

W1/D6 Core & LISS

Had to switch days. Moving today. Body is so sore

W1/D7 Rest Day

Always thinking I’m in decent shape till I do these workouts 🫠😂

W2/D1 Legs + LISS

W2/D2 Back & Biceps

The way I dreaded this workout all day… and had to take a mental break at the 50 burpees mark. 🤯🥵 killer workout, Claire! 💛

Nikkol

W2/D3 Full Body

Angela

W2/D4 Chest & Triceps + HIIT

Said it once and I'll say it one more time- Barbell Hamstring Curls are the DEVIL!!!!

W2/D5 Glutes & Shoulders

Sarah

W2/D6 Core & LISS

Char

W2/D7 Rest Day

W3/D1 Legs & Liss

Very hard. All those pull-ups were hard to do. But got it done 🫶

Kristen

W3/D2 Back & Biceps

This one ☝️. Such a fun combination of exercises 🥵

W3/D3 Full Body

Sheesh that was an all around brutal one!!

Allison

The 20 second structure for chest and triceps was kind of odd.

Alvaro

W3/D4 Chest & Triceps + HIIT

Great workout today! Been nursing a shoulder the last couple of weeks and I could do today’s workout and it felt good! A really good burn!

Hi Claire. Hope you doing well. Thank you so much for your app, training and guidance. It has changed my life. I just want to know my muscles are building slowly does it takes years to bulk without steroids or enhancement and is it possible

Susan

W3/D5 Glutes & Shoulders

This workout felt good. Unfortunately I was homesick with the flu for 4 days and this workout was amazing to get my body back to moving without overdoing it.

Emilee

W3/D6 Core + LISS

sarah

W3/D6 Rest Day

Went up in weight in all things…legs are done and dusted!! 😅🔥

W4/D1 Legs + LISS

Agnes

W4/D2 Back & Biceps

Last round, 21 reps at the end were tough😰

Denys

W4/D3 Full Body

That was challenging. I definitely felt the burn 🔥

Janae

W4/D4 Chest + Triceps & HIIT

Shara Allen

Using my 15s more and more ☺️☺️🔥🔥🔥🔥

W4/D5 Glutes & Shoulders

Those alternating dead bugs really had me working my mental motor skills i loved it! Needed for my cognitive strengthening!!!!

W4/D6 Core & LISS

Terri

Was actually so grateful for this rest day! Hope everyone had a nice day of relaxation

Monique Gillette

Nancy

W4/D7 Rest Day

I’m slowly doing more on leg day after having tendonitis in my quad/knee. A bit at a time 👍

Joedee

Ashley Leehane

W5/D1 Legs + LISS

Kasidee

W5/D2 Back & Biceps

Henry

Loved this one. Did 200m runs between each exercise 🔥🥵

Skyla

50 burpees!?!?! Are you kidding me?
Did I do them all? Yep. 🥵

Matt

W5/D3 Full Body

Honestly if you push yourself and increase the weights you can do it’s a hard AF workout

lucky

tammy patton

W5/D4 Chest & Triceps + HIIT

Jazzy

Michelle

W5/D5 Glutes & Shoulders

Still need to work on balance with side planks🤪

Body is sore switched days . Love a good cardio ab only day

W5/D6 Core & LISS

Had to rest today but back to the grind tomorrow!

David

W5/D7 Rest Day

Love this workout! I was able to go heavier on everything! Feeling so strong!! 💪🏻🔥 Had to stay at 30 lb for kettleball swings because that’s all the gym has.

W6/D1 Legs & LISS

W6/D2 Back & Biceps

Ouff- toughest so far for me. My shoulders are on 🔥

Had to put this one off for a while after the first failed attempt. This one was TOUGH!!! 🥵🥵

W6/D3 Full Body

This workout was humbling. It made me realize that 20 seconds is a lot longer than I thought😂.

Sweaty mess. Love how hard your workouts are.

W6/D4 Chest & Triceps + HIIT

W6/D5 Glutes & Shoulders

Oups....misread did 12 minutes...bonus 2mins😜

Marie

Kim Earnest

Body is so sore, nice cardio, and ab day for a break

W6/D6 Core + LISS

W6/D7 Rest Day

Got a new PR of 70 lbs for leg extensions and lying leg curls!! 👏🏻👏🏻👏🏻

W1/D4 Chest + Triceps & HIIT

Community

More workouts from Claire Thomas