Name: Playbook - Claire Thomas - W6/D1 Back + Biceps + Core
Uploaded: 2025-10-01T21:43:21.816Z
Duration: 45 min
Description: W6/D1 Back + Biceps + Core

Courtney

Ryan

Jordan

6 rounds + 80 reps... Got everything except the last set of concentration curls.

Erin

Kimberly

4 rounds +36 reps. Pushed the weights today 💪

Tara

Kristi Dixon

Shannon

Lindsay

Was dreading a 35 min Amrap but it went by very quickly!

Julia

Jena

I really liked this one. 4 rounds through.  Added “Beat yourself “ core workout to it. Was a great well balanced workout!! Love it Claire. 🤗

Sheila

Ally

Carrie

Ammy Davis

Nikki

Shianne

Stacey

Recovering from sickness is HARD. But it’s done 💪🏻

Angela B

Amanda

Cherrie

I needed to get back to a good lift, love this one! 🔥🥵🔥👏🤩💜

Mary Beth Drizis

Andrea

Sadie

Sweating lots 😂 thank you Clare ❤️❤️❤️

Yesenia

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

Meagan

Amanda B

Tiffany

Such a good workout! Getting stronger every week and feeling very proud of my consistency and hard work

Theresa

Quick workout. Did core from week one core challenge! 🔥

Jacquie

Kinga

So solid! I definitely feel the gains from wrapping up this program. I'm lifting heavier, and love how I feel.

Kayla

Cindy

Apostolia

Really like this one! Arms are tired and heart rate is up!

Holeigh Morin

4 rounds 😮‍💨😮‍💨🔥🔥🔥

Jillian

Pretty sure that was six rounds 😮‍💨

Lisa

Kristin

Savannah

Eleah

This one always kicks my butt!! Love coming back to it every now and then for that good push!

Julianne

All you need is 35 minutes for this back & biceps AMRAP circuit. 💪

“AMRAP” stands for “as many rounds as possible.” Set a timer for 35 minutes & complete as many rounds as possible of the given circuit until time is up. Rest as needed & push yourself on those weights if you have options. 

Get after it! 👊

💛Claire

AMRAP - Set a timer for 35 minutes & complete as many rounds as possible of the given circuit until time is up. Rest as needed.

*10 reps each way

- Start with your back flat and dumbbell in one hand
- Engaging your lats, pull the dumbbell up toward your hip
- Lower slowly with control 
- Complete desired reps then repeat on the opposite side

DB single arm rows

*1 DL + 1 Row = 1 rep

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Pull the dumbbells up toward your ribs, engaging your lats
- Lower the dumbbells
- Drive your hips forward and use your hamstrings to power back to standing

DB RDL w/ row

- Start with dumbbells in both hands
- Lower dumbbells to the ground jump feet back into push up position
- Lower body to the ground, jump feet back to hands and stand up driving your hips forward

DB deadlift burpees

- Begin with a dumbbell in each hands, palms out
- Curl the dumbbells toward your shoulders engaging your biceps
- Slowly lower down until arms are extended

DB bicep curls

*10 reps each way

- Alternately curl each dumbbell up and across your body toward the opposite shoulder
- Engage your biceps throughout the movement

DB alt. cross body curls

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

DB hammer curls

*10 reps each way

- Place the back of your arm on your inner thigh
- Arm starts extended holding the dumbbell off the floor
- Slowly curl the weight up pause at the top squeezing your bicep
- Slowly lower weight back to the starting position
- Do all reps on one arm before switching

DB concentration curls

35 min AMRAP

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

W6/D1 Back + Biceps + Core

Loved! Needed just a bicep workout today!

Great workouts to start 101 with one exception.  As a newbie if I struggle ro plank for duration I certainly can't plank from my toes and lift.  I modified to my knees and was successful.

Michael Mitchell

Felt really good getting back into lifting. Been a very long road to recovery with back and hip issues

Megan

W1/D1 Back + Biceps + Core

Most challenging workout I’ve done in a while.  Killer.

Katie

W1/D2 LEGS

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

Britta

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

Tiffiny

W1/D3 Chest + Triceps

Brianna

Lindsey

W1/D4 HIIT

I haven’t felt this sore in years, Claire. Years. Send help.

Nicole

Monica McCormick

W1/D5 Glutes + Shoulders

Sarah

W1/D6 Full Body

W1/D7 Rest Day

W2/D1 Back + Biceps + Core

Legs are going to feel it tomorrow. Sticking with Rise and Fall 💪

W2/D2 Legs

Feeling good on the rise in fall challenge!

Jessie

Kenzie

W2/D3 Chest + Triceps

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

Lori Hopper

I did a full body from last week in its place

W2/D4 HIIT

Brooke

W2/D5 Glutes + Shoulders

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

Awesome and effective full body workout!! 💜💪🏻🔥

W2/D6 Full Body

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

W2/D7 Rest Day

Lara

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!

Jaclyne Crookston

W3/D2 Legs

Wwwwhhhhooooaaaaa 😵‍💫💪🏽🔥

Kasey

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

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!

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

Completed 3 full rounds with 5/7 exercises completed on round 4. What a circuit 🥵

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!!!

W5/D2 LEGS

Felt great to hit this one again, traveling!

Krystle

W5/D3 Chest + Triceps

W5/D4 HIIT

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

Vanessa

W5/D5 Glutes + Shoulders

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

W5/D6 Full Body

W5/D7 Rest Day

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

Kathleen Grkman

W6/D2 LEGS

Kami Packer

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 👏💜

W6/D5 Glutes + Shoulders

Went heavier and slowed this one down, light weights or heavy weights this one is truly a full body burner!

Summer

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!

W6/D1 Back + Biceps + Core

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