Name: Playbook - Claire Thomas - W5/D5 Glutes + Shoulders
Uploaded: 2025-10-01T21:43:21.757Z
Duration: 40 min
Description: W5/D5 Glutes + Shoulders

That was challenging but also slightly fun 😆 scared for tomorrow...🫠💪🏽🔥

Kasey

Britta

Vanessa

Jordan

Erin

Oh my goodness! That was amazing! 😳🤓

Kami Packer

Managed half the workout but it was great!

Char

Kristi Dixon

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

Shannon

Meagan

Another step closer to finishing another week 🫡

Jena

Rachel

Krista

Carrie

Everything hurts 😅. Good one! 🔥🔥🔥

Michele

Angela B

Sadie

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

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

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

Infect for a limited supply of dbs. Got to use the same pair the whole time and still was challenging

Alyssa

Stephanie Fuller

Loved! Needed just a bicep workout today!

Kristin

W1/D1 Back + Biceps + Core

stacy

Hard workout! I made it through 3 rounds and I'm dead!  I started with a mile on the treadmill ill skip that next week and see if i can get all 4!

Erica

W1/D2 LEGS

I dont know if I had a long day or what but this was really hard

I’m a wimp, 🤣 this was so hard for me. Feeling strong though got it done!! 💪

Tiffiny

W1/D3 Chest + Triceps

Great hitt workout finishing off with some stretching and later a 45 minute walk

Brianna

W1/D4 HIIT

Lara

W1/D5 Glutes + Shoulders

Alaina Shuler

W1/D6 Full Body

W1/D7 Rest Day

Nicole

W2/D1 Back + Biceps + Core

Jaclyne Crookston

The EMOM are so great to keep me accountable!

W2/D2 Legs

Kendra

Great. My wrist is hurt so couldn’t do pushups.

Claudia

W2/D3 Chest + Triceps

Completed 30 minute hitt circuit then 15 minute core workout 🏋️‍♀️

Did the 24 min DB Tababta workout! Felt awesome!! 🔥

Lori Hopper

W2/D4 HIIT

Great glute and shoulder workout 🏋️‍♀️

Terah

Tiffany CASTONGIA

W2/D5 Glutes + Shoulders

Brooke

Responding a day early in order to honor the sabbath on Sunday. But I’ll do this tomorrow and checking it now 

Week 2 day 7 rise and fall challenge

Kenzie

W2/D6 Full Body

Morning incline walk with weight vest to get in some movement before work!

W2/D7 Rest Day

Always love my Claire workout burns 🔥:) always realigns my fitness journey and helps my body when I feel tired and wanting to give up 🫶 will forever love you and hold you dear to my heart :)

Destiny Danae Wipf

Rice and Fall - sticking with it. Tough workout.

W3/D1 Back + Biceps + Core

Week 3 day 3 rise and fall challenge (my workout yesterday was soccer with my 3 year old)

First round I thought it was going to be easy. Last round… not so much!

W3/D2 Legs

W3/D3 Chest + Triceps

Week 3 day 5 rise and fall challenge. I did a 5K with my daughter

Did Hiit it to the limit from the Hiit program and that was challenging and awesome all at the same time! Felt Great! 💪🏻❤️🔥

I completed the 22 min running HIIT workout during a trail run! Made it that much more fun!

Johanna

W3/D4 HIIT

For sure saw and felt the need to go lighter on shoulders 🫠💪🏽

W3/D5 Glutes + Shoulders

Even with light weights that was challenging.

😮‍💨😮‍💨😮‍💨😮‍💨

Juanita

Did 2 rounds and subbed out burpees for assault bike 25 cal

Kirsten

W3/D6 Full Body

W3/D7 REST DAY

W4/D1 Back + Biceps + Core

The puddle of sweat is insane from this one

EMOMs are my absolute favorite! Saved this one to repeat!

W4/D2 Legs

Feeling strong now but I can tell my arms will be useless tomorrow 🥴🔥💪🏽

W4/D3 Chest + Triceps

Doing the 4th of July challenge! 
Happy 4th everyone! 💪🇺🇸

Did liss today instead since still not ready for high intensity cardio from my cold

W4/D4 HIIT

Glutes was harrrrd but flew through shoulders (also hard but not the same).

W4/D5 Glutes & Shoulders

Been a minute since I did this one! Finished 3 rounds and even had plenty of time for 60s rest between rounds. Pushed hard and feeling strong!

Coming off of 7 days off and only got 2 rounds +20 reps in 30 minutes. Been consistent with CPT since April so little disappointed I didn’t do better but some of these exercises got me DEAD. Will def try it out again to check my progress!

Courtney

Uffff!
IMPRESIONANTE 🔥 
Muy completo, muy duro!!!
Gracias, thank you Claire 🇨🇴

W4/D6 Full Body

W4/D7 Rest Day

Definitely got a pump going on after that one 💪🏽🔥

Those biceps felt it! Pairing with a core workout

W5/D1 Back + Biceps + Core

Did this one staring at the fall leaves in lower peninsula Michigan- I’m in my happy place!!!

Ally

W5/D2 LEGS

Felt great to hit this one again, traveling!

Krystle

W5/D3 Chest + Triceps

W5/D4 HIIT

Only CPT can motivate me to do a 5 round circuit that includes pull ups 💪

W5/D6 Full Body

W5/D7 Rest Day

W6/D1 Back + Biceps + Core

Ryan

This one is so tough every time! Such a good sweat!

Kathleen Grkman

W6/D2 LEGS

W6/D3 Chest + Triceps

Did F45 this morning and will be starting the 5K a Day challenge this afternoon!

40 minute pool swim with sprint intervals

Perfect, 12 min emom 
50sec jump rope
20 or 45sec weighted butterfly sit ups
10 handstand pushups

W6/D4 HIIT

Still love these! 🤩🥵💪 Thanks Claire 👏💜

Mary Beth Drizis

W6/D5 Glutes + Shoulders

W6/D6 Full Body

Loved this program. Excited to start 2.0!

Lori

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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