Name: Playbook - Claire Thomas - W3/D1 Upper Body
Uploaded: 2024-02-02T19:19:09.499Z
Duration: 30 min
Description: W3/D1 Upper Body

One of my favorite “at home” workouts :)

Liesel

Ashley

Dana Prather

Saegan

Kayla

Whoa... That push-up/dip finisher was a doozie. 😑

Jena Laubscher

This is the ultimate “no matter where you are travel” workout program!  Thanks for helping me stay consistent Coach! 🤙🏾

Great bodyweight workout. It's great to mix things up and not use weights all the time.

Jessica

Kelly

Megan

Need modifications for the push-up-like exercises 😩

Isabel

Your workouts are incredible motivation for a stronger healthier body! This one was tough mentally for me. But I did it and it’s done. Thank you for your help!

I’m going to feel that finisher the rest of the day!

Keri

The finisher was hard to complete without a little rest

Allie

Lori

Brittany Madsen

Andrea lusk

Rebecca

Adriana

Kathrine

Michelle

Sarah Meier

Very intense home workout. The finishers were tough.

Kendra

Damon Parry

I had to take a week off because I got sick with COVID and this first workout back killed me but felt good 💪

Kaila

Regina

Carrie Collette

Mandy

Kelly Kern

Good gravy, that finisher gets me everytime

Jeanie 

Krista

Sean

Really enjoyed this one. New movements were great.

Husband: walks in
Me: Look at me I’m doing dive bombers!
Husband: Look at that! Perfect form! …that’s pretty hot
Me: falls face into the floor laughing
😂😂😂😂

Stayin away from that Halloween candy today! Let’s go!!!

Emily

Loredana Lari

Caroline

Gabrielle

Carly

I worry I'm not hitting bicep and back enough

Katie

Great workout. Gonna feel that one tomorrow!

Amanda

Danielle

Gayle

Olivia schmidt

Week 3, Day 1 - Upper Body

Warm up: Before you begin, I recommend completing the Home Upper 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

Start a stopwatch & begin each exercise at the start of every new minute. Do as many reps as possible for 30 seconds, then rest for the remaining 30 seconds before moving onto the next exercise. Repeat until you’ve reached 12 minutes (3 total rounds).

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top, circling your arms wide back to your legs, then back to overhead
- Lower back to starting position

•Superman waves•

- From a pike position 
- Bend your elbows so they hug the sides of your ribs and lower your chest
- Push through your hands, chest open, thighs off the ground up to high plank
- Press your hips back into pike
- Repeating sequence for time or reps

•Dive bomber push ups•

- Begin in a kneeling push up position with arms extended further
- Bend elbows so that your forearms touch the ground
- Press into your hands to rise back up

•Tricep extension push ups on knees•

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

•Shoulder taps•

12 min EMOM

Start a 12 minute timer and complete as many rounds as possible of the following 4 exercises until time is up!

- Lying on your back with elbows wide
- Press yourself up from your elbows
- Lower with control

•Batwings - wide•

- Begin in a high plank position
- Lift one hand up, transition into a pike as your reach back to touch the opposite foot
- Shift your weight back forward as you reach the same hand forward
- Repeat the entire sequence on the opposite side

•High plank reach back & out•

*8 per side 

- Lying on one side, bottom arm extended forward, top arm is your working arm
- Press yourself up engaging your tricep
- Lower with control
- Complete desired reps then repeat on the opposite side

•Side tricep extension push ups•

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

•Plank jacks•

12 min AMRAP

Alternate between the following two exercises for 10 total rounds. Reps decrease by 1 each round. So, for round 1 you’ll complete 10 push ups followed by 10 dips. For round 2 you’ll complete 9 push ups followed by 9 dips. For round 3 you’ll complete 8 push ups followed by 8 dips & so on…

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

•Push ups•

- Place your hands on the front edge of the chair just outside hips
- Move forward off the chair 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•

Finisher

W3/D1 Upper Body

Carmel

I love your happy energy. I have a girls weekend coming up and this will be a great tool to have with me.

Felicia

Sara

W1/D1 Home Body Introduction

1st time I have worked out in 1 year. Amazing!

Rachel

This was not a day one beginner workout. Love the challenge but had to modify a lot. Wrists more than anything were not strong enough for this one.

April

As a day one class this was pretty tough!

W1/D1 Upper Body

Yazan

Lisa Boschma

Wow I chose the 40s sprint with 10 burpees, but swopped the sprint out for 150m jog in the complex mid heat. It was great fun. Thanks Claire

Shan

W1/D2 HIIT

Omg , my quads are so fried , those wall sets are so hard
🔥🔥

Makinzey

Excellent for the workout in the hotel during travel!!!

Sarah

W1/D3 Lower Body

We did Abs if Steel. I should have Abs now 😂😜👍👊💪😻

Lindsay

For the LISS i did a 60min recovery Run
Pace (km): 5:50min ->10,5km
Tried to not look at the pace but in the end i was fighting for the 10,5km

As Core Workout i did the Bodyweight Crazy 8 but i could only mange to do 4 Rounds.

Antonia

W1/D4 LISS & Core

You give me so much power and stamina to give more and more ❤️❤️🔥

Whoa... Quick and effective for sure. 
Definitely got that heart rate up.  
15:00 with average HR of 124 with max HR of 176.

Yay!! We're on a weekend vacay and this was a perfect full body to give me some blood pumping goodness!!!!

Nicole

W1/D5 Full Body

Gonna soak up every beautiful second of this rest day (with the exception of the Core Challenge for today😅)!  Excited for Week 2!

Mellissa

W1/D6 Rest

Agnes

60 mins on the treadmill, followed by the 10 minute AMRAP from the CORE challenge 👍👊💪😮‍💨

W1/D7 LISS & Core

Those are some shaky arms 💪👍👊🤩

I did have to add in more pauses than I hoped, but I’m going to keep working at it

W3/D1 Upper Body

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