Name: Playbook - Claire Thomas - W1 - PUSH DAY
Uploaded: 2024-04-29T18:26:44.392Z
Duration: 40 min
Description: W1 - PUSH DAY

🔥🔥🔥🔥loved it so much! Doing w core challenge 💣💣

Christine

Hadil

Great workout for upper arms.  After having arm surgery in January this was my 1st arm workout since the fall.  💪🏻

Allyson Almeida

Cheyenne

Madison

Flys always hurt elbows. So I’ll come up with a alternative

Fahad

Anthony

Natalie

Great! Super disappointed with the amount of weight I can do but I’m a beginner, will extend myself some grace and work to improve.

Nicole Stiles

Barbara

It was a but rough for beginners i liked my wife was suffering

Nicolas

Carrie Collette

Jessica

Jayden Gallagher

Great arm workout, my shoulders need to get stronger

Rach

Teresa

Great first workout to get back into the gym! Thank you!

Lindsey

Karen

I couldn’t find the tricep machine but overall good! My arms are shaking. 😀

Tamara

Amanda

Leticia

Great to be back on this program. The pull up challenge inspired me to get stronger 💪🏻

Monique Pickford

Jennifer Arrieta

Katie

Great beginner workout! Just getting back to the gym, so i’m happy to be feeling good☺️

Samantha

Jess

Christine Sage

Suzy Melo

Sandy

Ashley

My arms are on fire!!! First workout from you and I’m hooked!

Rebecca

Workout was amazing!! Great program to get back into things

Joshua

Maya

Tiffany

Lisa

First time back in the gym since June. It was brutal. Feels great!

Kassi

Katryna Tewes

This workout was killer!!!! 🤩 love to start off my mornings like this!

Stephanie Ligman

I'm not a "beginner" but I love this program for when I'm training for a run (I rarely "race" anymore).

Marcheta McKinley

Good start - again 😂 trying to get back into it one more time.

Cathy

Such a good workout!! Switched out the BD bench press for my bench press so I can do more weights

Brandy

Excellent restart workout! Ready to get back at it!

Kimberly

Linda

Today is an upper body focused push day! You will need access to dumbbells, bench, chest fly machine, and cables. I recommend completing my Home or Gym Upper Body Dynamic warm up in the “Warm Ups” category before getting started. Make sure to log your weights using the pencil icon at the bottom left, so you can keep track of your progress.

Good luck! 💪

Using a light to moderate weight, complete 4 sets of 12 reps of DB Bench Press. Rest for about 90 seconds to 2 minutes between sets. Try to increase your weight each set. 

- 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

*Modification: DB chest flies

Using a light to moderate setting, complete 4 sets of 12 reps on the chest fly machine. Rest about 90 seconds to 2 minutes between sets. Try to increase your weight each set. 

- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Chest fly machine

A superset is when you complete 2 exercises back to back with no rest between the two. Rest after you complete the second exercise. Complete 10 reps of DB shoulder press and 10 reps of arnold press, then rest for 1 minute before beginning the 2nd set. Complete 4 total rounds.

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Seated DB shoulder press

- Hold the dumbbells in front of you with your palms facing you
- Press up and rotate your wrists until your palms are facing the opposite direction
- Reverse the movement back down slow and controlled

Seated DB Arnold press

Superset 1

A superset is when you complete 2 exercises back to back with no rest between the two. Rest after you complete the second exercise. Complete 10 reps on each arm of single arm tricep cable extensions and 10 dips. Rest for 1 minute before beginning the 2nd set. Complete 4 total rounds.

- 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

- 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

Superset 2

W1 - PUSH DAY

So motivated to start this program this morning!!! Thank you, Claire!!!! 😊

Gabriel

So excited to start! Just what I needed! Thank you for making this so simple!

Heather

Beginner Lifter Intro

Actually did the bodyweight circuit hiit and ab wheel practice. Doing lifts Tues thur sat. Doing one of your core workouts between warm up and lift.

W1 - LISS & Core

Woah. Arms are jelly. NOT beginner if you go heavy on the weights!

Susanne Lentz

W1 - PULL DAY

Again, did an interval workout with track kids. 90 second repeats at 75% with 90 second jog recovery x 10

W1 - LEG DAY

We went for a long walk - was lovely ☀️ 🍂

For my active recovery I did a spin class. Those always kick my a$$ 🚴‍♀️💪🥵

Kayla T

W1 - OPTIONAL HIIT or ACTIVE RECOVERY

W1 - Rest Day

W2 - PUSH DAY

W2 - LISS & Core

Reagan

Ashleigh

W2 - PULL DAY

Nadia

Legs are not well. I know it’s for beginners but if you’re working on increasing weight great workout to do so!

W2 - LEG DAY

sarah

I did a 20min HIIT Peloton ride 😅 Beast mode was achieved ✅

Sarah

W2 - OPTIONAL HIIT or ACTIVE RECOVERY

Camping today! Still getting my steps in though!

W2 - Rest Day

W3 - PUSH DAY

W3 - LISS & Core

W3 - PULL DAY

Perfect day for LISS to help with Steptember🚶🏻‍♀️ day 2

Maggie

Laura Green

Legs are definitely sore, but well worth it

W3 - LEG DAY

alicia

W3 - OPTIONAL HIIT or ACTIVE RECOVERY

W3 - Rest Day

Carly

Adrianna

W4 - PUSH DAY

W4 - LISS & Core

It was very hard today. Even though I have a migraine I can push through, but not today

This arm workout felt good and just what I needed after a break from working out

Megan

W4 - PULL DAY

Brittany Brown

W4 - LEG DAY

W4 - OPTIONAL HIIT or ACTIVE RECOVERY

W4 - Rest Day

32 weeks pregnant-minor modifications. A great workout!

Paige

Check this off as a favorite!! Burn burn burn 🔥

W5 - PUSH DAY

Was way too tired but did it anyways 🙃

Tammy

W5 - LISS & Core

Heidi

W5 - PULL DAY

W5 - LEG DAY

I did this earlier in the day but always forget to complete it in the app!

Did the 20 min body weight HIIT. 🥵🔥

W5 - OPTIONAL HIIT or ACTIVE RECOVERY

W5 - Rest Day

Addie

Knocked it out on a slow night shift. 🥊

W6 - PUSH DAY

Being more consistent and nuts having fun with no pressure is my goal! Overall family goal: lifestyle 💕

40 min bike ride. Goal this month is to also be consistent w my cardio and build some endurance ❤️❤️

W6 - LISS & Core

34 weeks pregnant-slide modifications. But a great workout!

W6 - PULL DAY

Did interval training for my half marathon goal!

45 min bike 👊🏻👊🏻👊🏻👊🏻

Being on vacation and walking everywhere, really felt this one

Substituted the lunges for other things that my knees can handle!

W6 - LEG DAY

W6 - OPTIONAL HIIT or ACTIVE RECOVERY

W6 - Rest Day

W7 - PUSH DAY

I had fun with this one. I replaced what I usually do with a class!

W7 - LISS & Core

Rachael

W7 - PULL DAY

Larissa

Got to get a little me time in long enough to complete this one ✅☑️

Literally dying but it was the therapy session I needed ✅💕

W7 - LEG DAY

W7 - OPTIONAL HIIT or ACTIVE RECOVERY

Roadtrip!! But still got 10k steps in 🙌🏻

W1 - PUSH DAY

Community

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