Name: Playbook - Claire Thomas - W4/D1 Back + Biceps + Core
Uploaded: 2024-09-01T16:14:01.099Z
Duration: 40 min
Description: W4/D1 Back + Biceps + Core

Marit

Carrie

Amy Velasquez

Jenna

Laura Marston

Anthony

Loved this one.  Definitely felt it in the biceps.  Even more intense combined with the last of the core challenge

Love it! Time for my core challenge HIIT workout!

Those tad lighter weights for the biceps give me the best feeling! Love it

Angela B

Paired this one with the core challenge core workout 4/1

Amanda

Allison Henslee

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

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

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

This is my first time with this program and I am impressed with how accomplishing it felt.

Spring Beddome 

Fast and efficient workout. Perfect for a time crunch! ♥️🤘🏽

Rebecca

Nicole Benedetti

W1/D1 Back + Biceps + Core

Ari Chu

Jasmine

That was spicy 🌶️🔥 Super grateful my daughter saw me right before I started the fourth round and she gave me some encouragement to finish the workout strong! 🥰

Sarah

W1/D2 LEGS

By the last set, my arms were so toasted that I couldn’t safely do pushups 😔

If I do this again I’ll have to do that set first 🥳

Sara

I needed this today. I worked out even when I didn't want to and this made it a good one for me.

Tennille Kinney

My whole body hurt as I started my workout today…but pushed start and got at it. I felt so strong for the first two sets of exercises…then push-ups entered the scene and I thought about just staying on the floor until my husband found me 🤣 Took my 60 second rest and reset my mood to finish!

W1/D3 Chest + Triceps

Lindsay

Clara

W1/D4 HIIT

Ashley Chretien

My poor arms!!! They’re going to be sad babies today (and probably tomorrow). Yay!

W1/D5 Glutes + Shoulders

Brooke

Those double devil presses are a killer!!

Krista

Ended up having my 6-year-old and husband join me today 😍

W1/D6 Full Body

Feeling sore today so happy to have a rest day!

Sarah 

W1/D7 Rest Day

Shirley

That bicep circuit was bruuutal! 😜🔥💪🏼

W2/D1 Back + Biceps + Core

Lexlly Rivera

Forgot how great this was in just 25min! Love doing these when you’re short on time!

Monique Gillette

W2/D2 Legs

Great feel good quick arms are not going to be Abel to move tomorrow

Kristie

Getting over being sick so I pulled it back some but great workout!!

W2/D3 Chest + Triceps

Did hit from core challenge program 30sec row then 10-9-8 burpees between each row so good!

W2/D4 HIIT

Katie

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

W2/D5 Glutes + Shoulders

Millie

After yesterday’s glutes and shoulders, this was killer 🔥 but in such a good way! Ready for rest day tomorrow 😮‍💨

Sarah Bravo

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

Theresa

Debbie Baumert

W3/D1 Back + Biceps + Core

W3/D2 Legs

W3/D3 Chest + Triceps

W3/D4 HIIT

Wow one of the harder workouts in this plan!! Loved it, definitely a go to when I need a challenge.

W3/D5 Glutes + Shoulders

That was excellent. Brought out some grit!

Heather

W3/D6 Full Body

W3/D7 REST DAY

Made my legs feel like jello, but I like it

W4/D2 Legs

Good but confusing, directions said 4 rounds but was set up as an AMRAP

Courtney

W4/D3 Chest + Triceps

W4/D4 HIIT

Wow pretty sure I will not be able to raise my hand tomorrow. This one was fire on my shoulders

Wow! Didn’t feel like moving today but got going and didn’t even think once about quitting. Absolutely loved this glute/shoulder combo.

Gisel

W4/D5 Glutes & Shoulders

Maria

This one will always be one of my favs!! 🔥

Summer

W4/D6 Full Body

Active rest day.  Walk and mobility plus stretching.

W4/D7 Rest Day

Combined this with legs and it was a very intense workout

W5/D1 Back + Biceps + Core

A good burn with a nice heart rate to match the 🔥

Deceptively hard! First round had my legs shaking!

Brittany

W5/D2 LEGS

A very unique challenge with having sunburn

One of my favorite upper body workouts 💪🏻💪🏻

W5/D3 Chest + Triceps

W5/D4 HIIT

Everything hurts 😅. Good one! 🔥🔥🔥

Michele

W5/D5 Glutes + Shoulders

Completed with added weight vest!! Pretty pumped!

Awesome! Just what I needed to wake me up💦🥵🔥

W5/D6 Full Body

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

W5/D7 Rest Day

Ally

Ammy Davis

W6/D1 Back + Biceps + Core

Bailey

3 rounds with challenging weights. 33 minutes

Shianne

W6/D2 LEGS

My arms are jello after the diamond push ups!

Angie Nichols 

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

Great workout! My wedding is in 2 weeks and this program has kept me motivated!

W6/D5 Glutes + Shoulders

That was goooood!!! Burpee pulls up make me feel amazing!

Brittney

W6/D6 Full Body

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

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

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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