Name: Playbook - Claire Thomas - W1/D5 Full Body
Uploaded: 2024-04-29T18:26:43.899Z
Duration: 45 min
Description: W1/D5 Full Body

Tasha

Nikki

Awesome full body workout! Added to the core challenge! ❤️💪

Sarah

So hard so good! Best Mother's Day workout!! Thank you

AnnaBee

Leslie Lee

One of my favorite full body workouts, a keeper for sure

Susan

I’m gonna sleep good tonight! Great full body workout

Sandra

Wow that was WAY harder than expected …

Ashley Jennings

Maria De La Torre

Kenneth Talvo

David

Last set of DB jump squats almost killed me. 🥴😂🥳

Stephanie

Kylie

Marc

Agnes

Madison

Jessica

Had to improvise two days into one and no cables because I didn’t set up the new addition to my squat rack. 🤦🏻‍♀️ Really pumped my new 35LB KB was here for this. 🍑🔥

Brittany

Marissa

Luca

Allison

Cecelia

Tami

Welp I’m gonna be sore!  Added this to the Core 2024 Challenge!

Adam

Ashley

This was harder then I thought going into the workout 🏋️‍♀️

Taylor

Andrea lusk

Amanda

Kierstin

Julie

LOVE A GREAT FULL BODY!! 🔥💪🏻🦵🏻

Ginger

That was a great full body workout! I’m sweaty and feeling worked over! Thank you!

Rebecca

Erica Brewer

That 2nd circuit was a leg crusher and great cardio as well. What a combo 🔥

Kevin Gonzalez

That was a lot of back and triceps after yesterday. Spent!

Felicia

Savanah

Connie

Raquel

Hardest workout of my life !! Feeling great tho 💪🏻✌🏻💕

Rebecca White

Amie

Kimberly

Wenny

Megan

Put your entire body to work with these 2 fun circuits!

Warm up: Before you begin, I recommend completing the Gym Full Body Dynamic Warm Up, found in the “Warm Ups” section in the app.

After you crush this workout, please let me know how it went & if you have any feedback!

Work hard, be nice, & get after it! 💪

💛 Claire

Complete 3 rounds of the following circuit. Rest 30-60 seconds between each exercise.

- Begin with rope in both hands and elbows bent 90 degrees
- Extend your elbows engaging your triceps 
- Return to starting position by bending your elbows

Cable rope tricep push downs

- With the cable set high, seated on the floor
- Pull the rope down engaging your lats
- Extend your arms to return to starting position with control

Cable seated high rope row

- From a high pulley grip rope being your head
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable rope crunches

- Hold the rope with your palms facing each other
- Engage your biceps as you curl up
- Keep your core engaged
- Pause at the top and lower slowly

Cable rope curls

- Hold the rope with your palms facing each other, straddling the cable
- Raise the rope forward and up to shoulder height, pausing at the top 
- Lower with a slow controlled motion

Cable rope front raises

- Hinge forward slightly at the hips
- Pull the rope toward your body engaging your lats
- Lower the cable back to starting position

Cable standing rope row

Upper Body Cable Circuit

*6 reps each way

- Holding dumbbells at your sides, chest lifted and shoulders back 
- Step back and bring your knee down until both legs are at 90 degrees
- Bring the same foot up onto the bench and push through your heel to stand up
- Bring the other leg up, switch your feet repeating the entire sequence with the opposite leg

DB reverse lunge + step up

- Hold dumbbells at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to stand up

DB front squat

*6 reps each way

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep the opposite leg straight
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position
- Complete desired reps then repeat on the opposite side

DB lateral lunge

*6 squats + 6 RDLS

- Stand in a wide toed out stance 
- Hold the between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension
- Slowly lower the kettlebell with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the kettlebell until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

KB sumo squat + RDL

*6 reps each way

- Stand in a stager stance with a dumbbell in each hand 
- Lower until both knees are at 90 degrees
- Stand up to the starting position 
- Complete desired reps then repeat on the opposite side

DB split squat

- Hold two dumbbells at your sides
- Start with hip width stance, keep your chest up
- Push your hips back and down into a squat
- Reach parallel and explode up
- Land softly into the next rep and repeat for time or reps

DB squat jumps

Lower Body DB Circuit

W1/D5 Full Body

Getting Started

Day 1 back to this so when I go to the gym I’m more consistent in following a program. Had to go down to 75lb on bench press from my 95-100 in gym. It just hits different there with friends. 😩

W1/D1 Chest + Biceps

More reps is all - or more leg incorporated :)

Ashley Money

My shoulders are on 🔥from the plate drivers!!!! 😅

Germaine

W1/D2 Legs + Shoulders

Did a 30 min spin class for my HIIT today 🚴👏🏼

Jaclyn

W1/D3 HIIT + Core

Samantha

W1/D4 Back + Triceps

Emma

W1/D6 LISS + Core

W1/D7 Rest Day

Would love to have more variance from last week’s workout.

If you want to throw up 🤮, it’s good, right!

W2/D1 Chest + Biceps

My muscles will be sore tomorrow.  My mind will be ecstatic.

Danielle

W2/D2 Legs + Shoulders

Kacy

W2/D3 HIIT + Core

The quick cardio really intensifies these workouts. Triceps are my least favorite thing to train but man Claire, I’m drenched today

W2/D4 Back + Triceps

Added a 2 minute wind trainer bike to the end of each round, staying above 250 watts. Good one!

Jamie

W2/D5 Full Body

Core challenge workout and low intensity cardio on treadmill. 2.5 miles

W2/D6 LISS + Core

Jenn Watkins

W2/D7 Rest Day

I’m gonna hurt tomorrow, but it will
Feel SO good!

Brian Trammell

W3/D1 Chest + Biceps

Brett

W3/D2 Legs + Shoulders

Burpee /sprint circuit. Then 500 rep circuit

25 min of sprints and devils presses. Sweaty and ready for the day! (A shower first) 😉

Jennifer

W3/D3 HIIT + Core

❤️‍🔥❤️‍🔥❤️‍🔥💪🏼💪🏼💪🏼

Leah

Not sure I under the form on the medicine ball tri push ups
I felt it was targeting my chest in the middle of the pecks

W3/D4 Back + Triceps

W3/D5 Full Body

8 mile run with my unit on President's Day!

Merritt

W3/D6 LISS + Core

W3/D7 Rest Day

Felt strong - minor up level on weights. Had to switch to DBs since cable machine was being used. Biceps are toast!

W4/D1 Chest + Biceps

Today was ROUGH. I was legit looking forward to it and I was hurting. Back squat PR @ 135 🍑🔥

W4/D2 Legs + Shoulders

W4/D3 HIIT + Core

Eugenia

W4/D4 Back + Triceps

That was hard! Definitely longer than 45 minutes. 25 reps of anything at one time is challenging, but I love a good challenge! Great sweat for sure!

Krista

W4/D5 Full Body

A rare nice April day in Michigan so I threw my weight vest on and went for a 5 mile walk/jog!

W4/D6 LISS + Core

W4/D7 Rest Day

W5/D1 Chest + Biceps

W5/D2 Legs + Shoulders

W5/D3 HIIT + Core

Maximo

W5/D4 Back + Triceps

W5/D5 Full Body

W5/D6 LISS + Core

W5/D7 Rest Day

Pushed myself with progressive overload. QC was mountain climbers in first set and last set was air squats. 🫠

W6/D1 Chest + Biceps

Came back to this after my leg day in the gym, skipped first set but I am still dripping after. 👌🏼😮‍💨

W6/D2 Legs + Shoulders

Pushed through but wasn’t feeling it today

W6/D3 HIIT + Core

Such a gratifying pump showing me my hard work. 🥹🤌🏼

W6/D4 Back + Triceps

My heart is so heavy that this was the last lift of Gym Body 2.0. I loved this program and see such a difference in my body from 6 weeks ago. 😮‍💨👏🏼💪🏼🔥

W1/D5 Full Body

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