Name: Playbook - Claire Thomas - W5/D5 Full Body
Uploaded: 2024-02-02T19:19:09.776Z
Duration: 45 min
Description: W5/D5 Full Body

Abby

Ashley

Jacquie

Amanda

I like mixing in a “weightless” workout once in a while! love that this program is on here🙌🏽

Megan

Got to do this one with my three-year-old nephew, and two-year-old niece! They definitely made the push-ups more challenging! 😂

Michelle

Lynn Garofalo

Stefanie Dodson

This was a great workout 🏋️ I’m sweaty 🥵

Kristina

Done in 32 minutes. I really liked this one

Quick but challenging full body! Loved it!! 👍🏼💜

Lori

Danya Soto

Maria

Lindsey & Rani

Kathrine

Small modifications on the upper, but it was great!

Kelly Kern

Great full body workout. Core and stability burn!

Jessica

Gabrielle

Trying to keep myself on track while on vacation.  Love these homebody workouts for doing anywhere!

Jeanie 

My whole body is tired, in such a short amount of time! I love these workouts!

Audie Nelson

Gayle

The arm portion was so hard for me to push through today

Emerald

That hit every single muscle in my body. Wooo!

Just because it’s body weight doesn’t mean you can’t get a great sweat in!

Sarah

Shelly

🔥🔥🔥 first workout in a long time- post COVID recovery. READYYYY FOR ALL!

Camila

I came back last night from a weekend wedding that didn't let me workout for 4days... Glad to get right back into it 💪

Juané Schoeman

Kathleen Grkman

Tiffiny

Dead🤪 another awesome workout as always!

TARA

Julie Shelnutt

Loved being able to get a full body workout in this quickly !!!

Demi

When I look at these workouts my initial response is "no thank you." But then I do them and my body is saying "thank you."

I dread in the beginning but feel so accomplished after

Anya

Week 5, Day 5 - Full Body

Warm up: Before you begin, I recommend completing the Home Full Body Dynamic Warm Up, found in the “Warm Ups” section in the app.

You’ll notice that this workout is very similar to the one you did on this day a few weeks ago, but with an extra minute added to each circuit. This is intentional, to give you an opportunity to track your progress & push your limits further! Try your best to increase your intensity this time around.

Work hard, be nice, & get after it! 💪

💛 Claire

Set a 9 minute timer & complete as many rounds as possible of the following 4 lower body exercises.

- Hinge at the hip as you come down 
- Jump up and spin 180 degrees 
- Land softly 
- Push your hips back and come down
- Working back and forth

•180 degree jump squats•

- Step one foot back, crossing behind the other
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward
- Repeat on the opposite side

•Curtsy lunge w/ knee drive•

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Lift one leg laterally
- Repeat to the opposite side

•Squat to lateral leg lift•

- Extend arms and one leg out in front of you
- Bend one knee, keeping chest high and eyes forward
- Hinge at the hips and lower your butt as close to your heel as possible
- Squeeze your glutes and drive through your heel to stand back up
- Alternating each rep
(You can grab your foot like I do, or even hold onto something for assistance if you need to)

•Alt. pistol squats•

9 min AMRAP

Set an 8 minute timer & complete as many rounds as possible of the following 4 upper body exercises.

- Start with your hands just outside the shoulders 
- Bend at the elbows to lower down 
- Extend your arms engaging your chest as you press up 
- Keep your core tight throughout the movement
- Lift one hand and tap the opposite shoulder
- Repeat the sequence on the other side
- Working back and forth for time or reps

•Push up + shoulder tap•

- From elbow plank position 
- Walk your hands up to high plank 
- Reverse movement back down to the elbows 
- Maintain a tight core throughout the movement

•Commandos•

- Begin in a 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•

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position 
- Alternately jab/punch your fist forward

•Plank punches•

8 min AMRAP

Set a 7 minute timer & complete as many rounds as possible of the following 4 core exercises.

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Simultaneously lift your top arm and leg up and down with control
- Complete desired reps then repeat on the opposite side

•Star ups•

- Using your arms for support, lean back and lift your feet off the floor 
- Tuck your knees in toward your chest
- Extend your legs back out

•Seated knee tucks•

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

•Leg raises•

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lift your hips up toward the ceiling

•Hip lifts•

7 min AMRAP

W5/D5 Full 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!

Krista

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!!!

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.

Jena Laubscher

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 👍👊💪😮‍💨

Kayla

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

W5/D5 Full Body

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