Name: Playbook - Claire Thomas - W5/D5 Glutes + Shoulders
Uploaded: 2024-12-17T21:13:47.938Z
Duration: 40 min
Description: W5/D5 Glutes + Shoulders

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

Shannon Torpey

Meagan

Another step closer to finishing another week 🫡

Jena Laubscher

Rachel

Krista

Carrie

Everything hurts 😅. Good one! 🔥🔥🔥

Michele

Angela B

Allison Henslee

Stephanie

First workout postpartum! Feels so good to be back at it! 💪

Megan

Tara

Monserrat 

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

Kate

🥵🥵 literally kicked my butt lol. Lifted heavier and getting through faster than before

Amanda B

Erin

Marie

Just what you need to lift your mood out of a funk

Denise Tsui

Much easier than last time, but good golly gosh, that 100 reps section is serious work on the glutes and shoulders.

Theresa

Jacquie

Magda

Amy Velasquez

Yeah, that one is tough no matter how many times I've done it... 🥵🥵

Kayla

Commandos always get me! Thanks Claire!🤗

Cindy

Apostolia

Lisa Boschma

Lisa

D’Anne

Nikki

Great quick set to get the heart rate up👍

Julinovsky

Savannah

Christopher Bennett

Omg - could only do 75 of each but stronger than last time.

Mellisa and Steven

The pike pushup commandos oooo man those got me at the end. Good workout

Eleah

Sara

Brittany

Erika

Nicole

Anita

Loved that one. I was feeling good, so I added an extra set of the donkey kicks and fire hydrants.

Julie

Worked for sure. I’m personally not a fan of the 100 reps- I find that my form breaks down even if I rest…something to work on.

Holeigh Morin

Glutes & Shoulders 🔥🍑💪

I hope you enjoy this one as much as I did! Please leave a review & let me know how it goes when you swipe to complete the workout at the end!

Work hard, be nice & get after it! 

💛Claire

Complete 100 goblet squats as fast as possible with a medium weighted DB (I
used 15lbs). Rest as needed. 

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

DB goblet squat

*50 reps each side. Break up & rest as needed. Switch sides every 5-15 reps until 100 total reps are completed.

- Press the dumbbells straight up
- Lower one down a slow controlled motion, while keeping the other presses above your head
- Complete 50 reps each side

DB standing shoulder press + iso hold

Complete 100 glute bridges. Break into as many sets as needed.

- 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

DB glute bridge

*50 reps each way. Complete 100 total reps as fast as possible. Rest as needed. 

- Keep a slight bend at the elbow
- Raise your arms out to the side until you reach shoulder height 
- Lower with a slow and controlled movement
- Raise your arms in front until you reach shoulder height 
- Lower back down & continue to alternate until all reps are completed

DB lateral + front raises

Complete 3 rounds of the given 2 exercises back to back. You’ll complete all reps of both exercises on your right side before switching to the other left side. Don’t rest until you’ve completed an entire round. Rest 60 seconds between each round.

- With a DB squeezed behind your knee, raise your leg, driving your heel to the sky & engaging your glute
- Keep your hips squared

DB donkey kicks (right)

- Position yourself on your hands and knees
- Place a DB behind your knee & squeeze to keep it in place
- Keep your knee in a bent position & lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

DB fire hydrants (right)

DB donkey kicks (left)

DB fire hydrants (left)

Glutes Superset

Complete 4 rounds of the given 2 exercises back to back. You’ll complete all reps of both exercises before resting. Rest 60 seconds between each round.

- Start in pike position 
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Press yourself back up to the starting position

Pike push up

*8 reps each way

- Bring your elbows down to the ground 
- Keep your core engaged
- Try not to move your hips back and forth 
- Extend one arm then the other

Commandos

Shoulders superset

W5/D5 Glutes + Shoulders

Anthony

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 🥵🥵

Rebecca

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

Lindsay

Hannah

W1/D4 HIIT

Sarah

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!!

Kristi Dixon

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

Kelly 2

W1/D5 Glutes + Shoulders

Thank you so much!!! Super sweaty! That was HARD WERK 🥵

Amanda Garrido

Andrea

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!!

Tiffany

W2/D1 Back + Biceps + Core

Lori

Holy leg death.  Those weighted jump squats are brutal.

Katie

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 🥶 🇺🇸

W2/D3 Chest + Triceps

W2/D4 HIIT

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

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

W2/D5 Glutes + Shoulders

Looove dumbbell workouts. Thank you! 🙌🏻🤓

Kami Packer

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

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

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

Bella

Brittany Brenner

W3/D5 Glutes + Shoulders

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

Cheryl

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.

Lilith

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 !💥

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

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

Maria

W6/D6 Full Body

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

W5/D5 Glutes + Shoulders

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