Name: Playbook - Claire Thomas - W4/D1 Back + Biceps + Core
Uploaded: 2024-04-29T18:26:44.946Z
Duration: 40 min
Description: W4/D1 Back + Biceps + Core

Amanda

Stephanie

Tara

Jacquie

Tiffany

Lifted heavier and did more pullups than last time! Loving seeing the strength gains, especially after an off week last week

Meagan Sieh

Ioana

Amanda B

Char

Karla

Erin Scott

This morning felt good! Enjoyed this workout

Megan

The fatigue today was like none other. I got it done, though, and may need a rest day to reset myself for the rest of the week

Robin Bender

Pepper

Lacy

Shelby

Magda

🥵🥵 hey bestie Claire, my arms are limp noodles now. I got every rep and round done, and I'm super proud of my progress 💪

Kiana Doshier

Definitely noticing myself getting stronger with these workouts 💪

Kayla

Mallory Rupp

Whew! Did the core challenge HIIT first. The last round of biceps were tough! Didn't do the pull ups but that is something I'm working on so will do them at the gym (did this workout from home). Thanks Claire! 🤗

Cindy

Nina

Nikki

Had to skip the pull ups because I am super sick (thanks kids) but wasn’t about to take the day off 😂

Lisa

Jillian

Jana

Apostolia 

Had to cut the last exercise by one round to make it to core challenge before lunch!

Jordan

Brittany Brenner

McKayla

Emily

Marcus Högberg

Charlene

Savannah

My biceps are wrecked haha but feels good

Mellisa and Steven

Heidi

Nancy

Faris Halteh

Jena Laubscher

Carrie

Maria De La Torre

Back at it again with another fire back & biceps workout! 💪🔥

Get after this one from home, from the gym, or from wherever you can bring a set of dumbbells!

Work hard, be nice & get after it, Team! 

Good luck!

💛Claire

Complete 5 rounds of the given 3 back exercises. Rest 30-60 seconds between each exercise.

*8 reps each way

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm DB row

*2 RDLs + 2 rows = 1 rep

- Perform 2 DB Russian Deadlifts with your knees slightly bent & back flat
- At the bottom of the 2nd RDL hinge, perform 2 bent over rows
- Repeat for desired reps

2 DB RDLs + 2 Bent over Rows

*8 reps each way

- In a high plank position, pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull & keep your hips squared
- Roll (or set) DB over to the opposite side & perform the same movement 
- Continue to alternate until all reps are complete

Dumbbell renegade rows

Back Circuit

*optional - if you don’t have a pull-up bar, skip this exercise & move onto the bicep circuit. If you do have one, complete 30 pull ups (can be assisted) in as few sets as possible. Rest as needed. 

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-Ups (optional)

Complete 4 rounds of the given 3 exercises. Rest 30-60 seconds between each exercise.

- Curl the dumbbells up 
- Rotate your wrists at the top 
- Lower the weights with your palms facing the ground
- Focus on a slow controlled movement

DB zottman curl

*7 low reps + 7 high reps + 7 full reps

- Begin with a dumbbell in both hands
- Curl dumbbells up halfway & slowly lower down until arms are extended for 7 reps
- Immediately curl dumbbells up all the way up & slowly lower down until the halfway point for 7 more reps
- Finish with 7 full bicep curls from full extension to contraction

DB 21’s Bicep Curls

*20 reps each way 

- Hold a light dumbbell in each hand with palms facing the center of your body
- Keeping elbows close to your body, curl one dumbbell toward your shoulders 
- Lower back down & switch arms and repeat until all reps are complete

Alternating DB hammer curls

Biceps Circuit

I have provided a ton of my favorite core workouts for you to choose from. You can find the workouts in my core category. 

- Go to the top
- Scroll through the bubbles
- Find core
- Select your favorite

Core workout of choice

W4/D1 Back + Biceps + Core

Danielle Moore

Ashley

Eleah

W1/D1 Back + Biceps + Core

Ashley Jennings

If anyone has ever said dumbbells can’t do the job…. They need to do this workout!!!!! ☠️ 💀 🥵 deader than dead can be!!!!

Krista

W1/D2 LEGS

Anthony

Angela

hadley

W1/D3 Chest + Triceps

Janine Brinker

W1/D4 HIIT

Chaia

So hard. My shoulders are on fire 🔥🔥🔥 thank you Clare ❤️❤️❤️

Yesenia

Laura

W1/D5 Glutes + Shoulders

Very rough, for some reason. Those plank reverse flies are no friggin joke

Angela B

Sierra Keating

Allison Henslee

W1/D6 Full Body

Monique Sayles

Abby

Rest day but doing the 25 days Pull up challenge.

W1/D7 Rest Day

Thank you for the time spendt running this app!!! It's amazing.

W2/D1 Back + Biceps + Core

Such a SOLID burner. I love when these workouts show me how far my fitness has come 🙌🏻 thankful that I GET to do fitness and get stronger 💪🏻

W2/D2 Legs

Loving the tricep work; they are getting so much stronger

Completed and new core challenge 2024 day 4

W2/D3 Chest + Triceps

I did the tabata workout from the HIIT section. It was a good one!!!

Brittany

W2/D4 HIIT

Kicked my butt. Been awhile since doing glutes and sgiukders

W2/D5 Glutes + Shoulders

Woke up sick but couldn’t let the workout go! Afternoon sweat 💦 on!!🥵🔥🔥

W2/D6 Full Body

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

It’s Christmas and rest day but not until I complete my last day of the pull up challenge! Merry Christmas.

W2/D7 Rest Day

W3/D1 Back + Biceps + Core

It’s a doozy! Legs shaking swears a pouring!

Rae-Lynn

Had to sub the jumps since I don’t have a stable bench to jump on but I’m still sweaty!!

W3/D2 Legs

W3/D3 Chest + Triceps

W3/D4 HIIT

Leah

W3/D5 Glutes + Shoulders

Got it done in 56 minutes, my goal was an hour!

That was insane! Took me almost two hours to complete but it felt amazing!!

Bailey

Lisa Boschma

W3/D6 Full Body

Nice LISS day
Hour walk with my husky boy🐶

Active rest day today. I went snowboarding in 2 feet of powder with my husband!

W3/D7 REST DAY

Whoa, I am drenched! 🥵🔥🦵I loved that workout

I got a great sweat but did not feel overworked.

Andrea

Feels amazing to be able to do lower body weighted workouts again 🥹. #recoveryjourney

W4/D2 Legs

Lifting heavier again, and feeling proud of the gains!

W4/D3 Chest + Triceps

Lilith

Did Claire’s favourite treadmill in HIIT
It was fire 🔥

W4/D4 HIIT

W4/D5 Glutes & Shoulders

Jodi

Omg! I could finish yesterday because I had lack of energy. So proud I conquered this today! Yay me😁💪🥵🔥

Janae

W4/D6 Full Body

Usually, I have a lot of state pride, but I live in Colorado, where a 4.5 foot blizzard happened, and so I spent 7 hours shoveling snow, and therefore desperately need a rest day from my routine.

W4/D7 Rest Day

Did from my garage! Loved this sweaty sesh 💪🏼

Alexandra Casi

I loved it.
Short and hard work out ❤️ 
Thank you Clare 💐

Had to take 5 days off due to travel. Missed this so much.

W5/D1 Back + Biceps + Core

Becky

💦💦💦🥵whoa, I’m drenched🦵🦵

Accidentally killed myself in the beginning, did 12 reps on one side instead of 6 🤣

Sarah Seals

W5/D2 LEGS

💪🔥🥵 my arms are shaking! Can barely type this 😅

Great start to my day! Upper body workout 💪🏻✅

W5/D3 Chest + Triceps

W5/D4 HIIT

Monserrat 

Wow that shoulder burn at the end!! 🔥🔥🔥

Kate

W5/D5 Glutes + Shoulders

Lifted heavier for the first 4 rounds, but had to drop to a lower weight the last round so that I could keep going. Feeling proud and strong!

W5/D6 Full Body

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

W5/D7 Rest Day

So solid!! Lifted heavier through first 3 rounds, but dropped weight for the last round so that I could keep going. So stoked!

W6/D1 Back + Biceps + Core

Cut this one a little short 3 rounds   But proud I’m 3/3 workouts in a row!

Casey Pilcher

Good sweat! Only got four rounds in with a time crunch this morning so happy I did!

Elle

W6/D2 LEGS

Finally feeling like I’m back in a good groove!

The diamond push ups are hard, I did them very slow and probably very badly.

Maribel

W6/D3 Chest + Triceps

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

HIIT it to win it
And Speed intervals from Core challenge week 2

Did w3d2 and w6d2 of the core challenge. Ended up doing 75 total burpees between both of those hiit workouts 🙃

W6/D4 HIIT

That was awesome !
One of my favourite glues/ shoulder days !

Tough one, but good. Definitely harder than it looks. Don’t think I didn’t notice that you did this w/your weighted tank on. 😉

Laura Marston

W6/D5 Glutes + Shoulders

Awesome. Feeling good and strong. 💪🏻

W6/D6 Full Body

Loved this program so much! Going to move to 2.0 for the next 6 weeks to mix things up a bit. I would love to see a daily db 3.0 or another at home workout series for an "intermediate" level in the future.

W4/D1 Back + Biceps + Core

Community

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