Name: Playbook - Claire Thomas - W2/D5 Glutes + Shoulders
Uploaded: 2024-12-17T21:13:47.867Z
Duration: 40 min
Description: W2/D5 Glutes + Shoulders

Oh man. Saving that one to my faves. Everything is on fire.

Kristi Dixon

Tiffany

In the second workout section (2:3) it won’t let me put in the weight numbers. Just a glitch—maybe just on my end, but worth a check for everyone else ;)

Awesome workouts! Thanks for your hard work!

Shar

Tara

Jasmine McCandless

Bella

Had to skip circuit 3 due to time and needing to get ready for work, but I’m still drenched and loved that workout! 🔥

Lindsay

Another workout closer to finishing another week 😤

Jena Laubscher

Kathleen Grkman

Excellent!! Did it outside under the sun👌🏼😎💪🏼

Cheryl

Katie

LOVE this dumbbell program! I nestled away at a cabin in the woods but still got in my workout  ⭐️

Rebecca

Sara

Getting better at single leg glute bridges!

Carrie

Perfect little start to the day!! Day 2 ✅ week2

Sarah

Nikki

Such a great way to start my Friday! 🔥

Gisel

Leah

Short, simple, sweaty with a nice burn 🔥

Maria

Loved it! Did this before a long road trip! 🔥

Alexandra Casi

Anthony

Great workout for shoulders and glutes! One of my favorites.

hadley

Man… I underestimated that one for sure!

Angela B

Great Friday workout to pair with the core challenge!!

Amanda

Allison Henslee

Kicked my butt. Been awhile since doing glutes and sgiukders

Jacquie

Laurie Messer

Burner! Rushed through my rest times as dinner is in the oven and the family is hungry, but still got it in!!

Brittany

Andrea

That was tough! Feeling much stronger in these glutes/shoulders workouts, though!

Meagan

Phew! My muscles were screaming! Quick but effective.

Laura Marston

Abby

Ashlyn

Lilith

This was sneakily challenging but loved it!

Kate

Brigitte

When the rest timer is up, I would like it if it also didn’t give me a banner notification saying “rest complete!” because when I go to start the timer next to the reps, I cant see it for the first few seconds. :) just a minor change! The sound of the timer is a great indication that my rest is complete.

Tavin Hamm

Good way to spend a morning with no power. Ice storm hit us hard 🤪

Robin Bender

Quick 😅 the unilateral move identified my week areas 😬

Nakiska

🥵🥵 dang, to say I felt the burn is an understatement! Good golly gosh, I definitely feel stronger in the sense that I lifted heavier than last time, but dang, I'm definitely done for the day, lol

So bummed I had to do this at hotel gym that didnt have bands and only had one 20lb DB. Made do with what I could. Still sweated my 🍑 off

Megan

Jennifer

Okay that was a great start to my day! Onto pull up challenge day 23😀

Tracey

Didn’t want to workout today but so glad I did!

Happy Saturday friends!

Before you begin, I recommend completing the Home 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 4 rounds of the given 3 exercise. Rest 30 seconds between each exercise.

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

DB Thrusters

- With chest lifted and core engaged bend at the waist
- Drive your hips forward propelling the DBs forward and up
- Ending the swing once arms reach full extension overhead
- Allow the KBs to swing down and back between the legs
- Moving immediately into the next rep

American DB Swings

- With a wide toed out stance and DBs between your feet 
- Pick up the DBs and pull up to chin height
- Lower with a slow controlled movement

DB Sumo High Pull

Circuit 1

Complete 3 rounds of the given 2 exercises. Rest 30-60 seconds between each exercise.

DB Lateral to Front Raises

*8 reps each way

- Stand holding a dumbbell in each hand, elbows forward of shoulders
- Press the dumbbells overhead
- Lower the dumbbells & press them up again with elbows out
- continue to alternate until all reps are completed

DB shoulder press (elbows forward + elbows wide)

Circuit 2

Complete 3 rounds of the 3 given exercises. Rest 30-60 seconds between each exercise.

DB Single Leg Glute Bridges

- Place the dumbbell(s) on your hips
- Push through your heels to raise your hips
- Squeeze your glutes as you come up 
- Pause at the top for 3 seconds

DB Glute Bridge

DB Pulse Squats

Circuit 3

W2/D5 Glutes + Shoulders

Loved it 🔥👌 arms were burning by the end and a core workout to top it off!

Hope

Mandy Bridges

W1/D1 Back + Biceps + Core

Doing this at 26 weeks pregnant got me dying 🥵🥵

So hard. Only got through 3 rounds before my legs were cooked. 🔥

Victoria

W1/D2 LEGS

Carrie Collette

W1/D3 Chest + Triceps

3K run pushing 75lbs of toddlers in a Thule 🔥

Deanna

Hannah

W1/D4 HIIT

Took me forever to get through this one because I kept having to pause to handle life around the house.... but I did it!!!! 🙌 all of it!!

Harder than it looks! It was a good challenge after some sprint work.

Kelly 2

W1/D5 Glutes + Shoulders

Starting this program after a long time away from the gym recovering. Super excited to start and loving the short workouts so I can add yoga/cardio sessions!

Barb

W1/D6 Full Body

Feeling sore today so happy to have a rest day!

Sarah 

W1/D7 Rest Day

Allysha

Yep..... biceps are at failure 😪 gotta strengthen these arms!!

W2/D1 Back + Biceps + Core

Lori

Holy leg death.  Those weighted jump squats are brutal.

W2/D2 Legs

I appreciate my own foresight in knowing that there was no way I'd accomplish those push ups if I did them last..... so I did them first and CRUSHED THIS WORKOUT!! 🙌

First back to workout after a battle with sinus and head cold 🥶 🇺🇸

Shannon Torpey

W2/D3 Chest + Triceps

W2/D4 HIIT

Did this one with my boy!! Loved it!! Made it through 4 full rounds of each and W2D5 Core

Always look forward to these full body workouts!! Awesome sweat sesh

heidi

4 rounds then 3 rounds💪🏻💪🏻loved it!

W2/D6 Full Body

Doing 75 hard so I’m still having to get in a workout. Did a 2 mile run.

W2/D7 Rest Day

Get bummed about my ability to rep pull-ups and chin-ups especially after already getting in some work

Lauren

Monday morning sweat seesh… get it y’all!!!! 💪🏼💦

Dar Sankhar

W3/D1 Back + Biceps + Core

Perri

Pamela

Used my one year old as my weight today since he did not want to play alone! Subbed the box jumps for jump squats and worked great ☺️

W3/D2 Legs

W3/D3 Chest + Triceps

1 mile run 
2.30 mile walk 
On vacation in Indiana

W3/D4 HIIT

Brittany Brenner

W3/D5 Glutes + Shoulders

Did 3 sets only as short of time. Never thot it will take too much time!😁😉

W3/D6 Full Body

W3/D7 REST DAY

W4/D1 Back + Biceps + Core

Maybe just a little too easy. But I could shorten the rest. Or add one more exercise/cardio movement.

I mistakenly thought this would be easy 😂

W4/D2 Legs

W4/D3 Chest + Triceps

W4/D4 HIIT

Ouch! Won’t be washing my hair today🥵💪

Slowly getting stronger on glutes/shoulders day! Lifted heavier than last time on glutes

W4/D5 Glutes & Shoulders

Whoa💦💦💦🥵 bring on the weekend !💥

When life knocks you down, get back up, and get a Claire full body workout done to show yourself that you can, in fact, do very tough things. Bad week off because of a sick fur baby, but fur baby is safe and okay, and I feel so much better being back and catching up on this program. One day at a time

W4/D6 Full Body

Active rest day.  Walk and mobility plus stretching.

W4/D7 Rest Day

Tara Marriott

W5/D1 Back + Biceps + Core

Good one to start the New Year! Here’s to a healthy and happy 2025 to all of us! 🥳🎉🎊

That was quick and dirty ! Let’s on fire! 🔥

Getting back on track one day at a time. Bringing so much intensity to my workouts

W5/D2 LEGS

W5/D3 Chest + Triceps

“Speedy” circuit x3 today…I’m
Not sure 17:15 counts as “speedy” on a workout labeled “10 min” but I got it done!

W5/D4 HIIT

OH YEAAA! So much fun! Now I’m headed to a massage for recovery :)

Another step closer to finishing another week 🫡

W5/D5 Glutes + Shoulders

Putting in the work, especially on the nights that I don't want to

This was a scorcher! The last round I couldn’t finish all the reps of each exercise. I felt accomplished and didn’t beat myself up about it though.  Thanks Claire!!

Sheila

Completed with added weight vest!! Pretty pumped!

W5/D6 Full Body

Going to take a much needed rest day. Feeling so sore after yesterday's workout

W5/D7 Rest Day

Was dreading a 35 min Amrap but it went by very quickly!

Julia

W6/D1 Back + Biceps + Core

Taylor Connor

W6/D2 LEGS

Hard to believe I'm almost through week 6. 😲

Alysa

W6/D3 Chest + Triceps

Perfect, 12 min emom 
50sec jump rope
20 or 45sec weighted butterfly sit ups
10 handstand pushups

Did a hitt from the core challenge. 3 reps of (5,4,3,2,1) burpees, jump squat and pulse pushups

Maribel

W6/D4 HIIT

My muscle endurance has increased soooo much I didn’t rest more than 10 seconds between exercises!!

Only 1 more workout to end this program 🥹

W6/D5 Glutes + Shoulders

W6/D6 Full Body

Loved this program! Learned some great moves! I felt those Bulgarian split squats (esp into lunges) for days, thanks Claire!

Bailey

Omg I didn't even realize I finished the program!

W2/D5 Glutes + Shoulders

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