Name: Playbook - Claire Thomas - W6/D1 Back + Biceps + Core
Uploaded: 2024-04-29T18:26:45.257Z
Duration: 45 min
Description: W6/D1 Back + Biceps + Core

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

Meagan Sieh

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

Nikki

Kristin Hebein

Savannah

Eleah

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

Julianne

Stacey

Yet another amazing workout!! Sweat sesh!

Carrie

Char

3 full rounds, slow and focused with heavier weights than I ever thought. Yeah progress 💪💪!!

Really focus on the mike muscle connection and slowed down the moves. Got 3 rounds in and an dripping sweat

Danielle

Jana

Memorial Day workout paired with 2 core workouts 💪

Jena Laubscher

That was killer 🥵 I got five rounds 💪🏼

Tara

Karla

Erin Maltbie

Jake

Sarah

4 rounds love them. Good burning 🔥 👏

Maria De La Torre

Jeanette

4 complete rounds! Started the 5th and stopped at deadlift burpees

Alice Ramirez

Got in 4 rounds! That was a great workout!

Kristin

So so good! Did it with a girlfriend and we did partner abs. Was delightful.

Tess

Those dumbbell burpees definitely got the heart rate up! Arms are dead!

Krista

Allie

Awesome Back and Bicep workout, Loved it! 
6 Rounds + 60 🙌🏻🔥

Lori

Amazing! I’m pouring sweat and my arms can’t move!

Jenna

Patti Frost

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

Danielle Moore

Ashley

W1/D1 Back + Biceps + Core

Ashley Jennings

If anyone has ever said dumbbells can’t do the job…. They need to do this workout!!!!! ☠️ 💀 🥵 deader than dead can be!!!!

W1/D2 LEGS

Anthony

Angela

hadley

W1/D3 Chest + Triceps

Janine Brinker

Amanda

W1/D4 HIIT

Chaia

So hard. My shoulders are on fire 🔥🔥🔥 thank you Clare ❤️❤️❤️

Yesenia

Laura

W1/D5 Glutes + Shoulders

Very rough, for some reason. Those plank reverse flies are no friggin joke

Angela B

Sierra Keating

Allison Henslee

W1/D6 Full Body

Monique Sayles

Abby

Rest day but doing the 25 days Pull up challenge.

W1/D7 Rest Day

Thank you for the time spendt running this app!!! It's amazing.

W2/D1 Back + Biceps + Core

Such a SOLID burner. I love when these workouts show me how far my fitness has come 🙌🏻 thankful that I GET to do fitness and get stronger 💪🏻

W2/D2 Legs

Loving the tricep work; they are getting so much stronger

Completed and new core challenge 2024 day 4

W2/D3 Chest + Triceps

I did the tabata workout from the HIIT section. It was a good one!!!

Brittany

W2/D4 HIIT

Kicked my butt. Been awhile since doing glutes and sgiukders

W2/D5 Glutes + Shoulders

Woke up sick but couldn’t let the workout go! Afternoon sweat 💦 on!!🥵🔥🔥

W2/D6 Full Body

Doing 75 hard so I’m still having to get in a workout. Did a 2 mile run.

It’s Christmas and rest day but not until I complete my last day of the pull up challenge! Merry Christmas.

W2/D7 Rest Day

W3/D1 Back + Biceps + Core

It’s a doozy! Legs shaking swears a pouring!

Rae-Lynn

Had to sub the jumps since I don’t have a stable bench to jump on but I’m still sweaty!!

W3/D2 Legs

W3/D3 Chest + Triceps

W3/D4 HIIT

Leah

W3/D5 Glutes + Shoulders

Got it done in 56 minutes, my goal was an hour!

That was insane! Took me almost two hours to complete but it felt amazing!!

Bailey

Lisa Boschma

W3/D6 Full Body

Nice LISS day
Hour walk with my husky boy🐶

Active rest day today. I went snowboarding in 2 feet of powder with my husband!

W3/D7 REST DAY

Stephanie

W4/D1 Back + Biceps + Core

Whoa, I am drenched! 🥵🔥🦵I loved that workout

I got a great sweat but did not feel overworked.

Andrea

Feels amazing to be able to do lower body weighted workouts again 🥹. #recoveryjourney

W4/D2 Legs

Lifting heavier again, and feeling proud of the gains!

W4/D3 Chest + Triceps

Lilith

Did Claire’s favourite treadmill in HIIT
It was fire 🔥

W4/D4 HIIT

W4/D5 Glutes & Shoulders

Jodi

Omg! I could finish yesterday because I had lack of energy. So proud I conquered this today! Yay me😁💪🥵🔥

Janae

W4/D6 Full Body

Usually, I have a lot of state pride, but I live in Colorado, where a 4.5 foot blizzard happened, and so I spent 7 hours shoveling snow, and therefore desperately need a rest day from my routine.

W4/D7 Rest Day

Did from my garage! Loved this sweaty sesh 💪🏼

Alexandra Casi

I loved it.
Short and hard work out ❤️ 
Thank you Clare 💐

Had to take 5 days off due to travel. Missed this so much.

W5/D1 Back + Biceps + Core

Becky

💦💦💦🥵whoa, I’m drenched🦵🦵

Accidentally killed myself in the beginning, did 12 reps on one side instead of 6 🤣

Sarah Seals

W5/D2 LEGS

💪🔥🥵 my arms are shaking! Can barely type this 😅

Great start to my day! Upper body workout 💪🏻✅

W5/D3 Chest + Triceps

W5/D4 HIIT

Monserrat 

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

Kate

W5/D5 Glutes + Shoulders

Lifted heavier for the first 4 rounds, but had to drop to a lower weight the last round so that I could keep going. Feeling proud and strong!

W5/D6 Full Body

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

W5/D7 Rest Day

Cut this one a little short 3 rounds   But proud I’m 3/3 workouts in a row!

Casey Pilcher

Good sweat! Only got four rounds in with a time crunch this morning so happy I did!

Elle

W6/D2 LEGS

Finally feeling like I’m back in a good groove!

The diamond push ups are hard, I did them very slow and probably very badly.

Maribel

W6/D3 Chest + Triceps

Did a hitt from the core challenge. 3 reps of (5,4,3,2,1) burpees, jump squat and pulse pushups

HIIT it to win it
And Speed intervals from Core challenge week 2

Did w3d2 and w6d2 of the core challenge. Ended up doing 75 total burpees between both of those hiit workouts 🙃

W6/D4 HIIT

That was awesome !
One of my favourite glues/ shoulder days !

Tough one, but good. Definitely harder than it looks. Don’t think I didn’t notice that you did this w/your weighted tank on. 😉

Laura Marston

W6/D5 Glutes + Shoulders

Awesome. Feeling good and strong. 💪🏻

W6/D6 Full Body

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.

W6/D1 Back + Biceps + Core

Community

More workouts from Claire Thomas