Name: Playbook - Claire Thomas - W6/D5 Full Body
Uploaded: 2024-04-29T18:26:44.840Z
Duration: 45 min
Description: W6/D5 Full Body

David

My heart is so heavy that this was the last lift of Gym Body 2.0. I loved this program and see such a difference in my body from 6 weeks ago. 😮‍💨👏🏼💪🏼🔥

Brittany

Janay 

Great workout 💪🏼 happy Friday y’all 🥳

Anthony

Ashley

Finished strong!!!!!!!! On to the next one ;) thanks !

Tiffany

This was an awesome last burn session for the program! One more day and I’ve finished my first Claire program from start to finish!!!!

Samantha nave

Lauren Ogle

🥵💪 1 more day, I reversed my LISS and full body day.  I'm excited to start my next program!

Laurie Messer

Faith

Hannah 

Kim Earnest

Maddie

The lower body part is no joke. Started this workout with a mile for time. 6:43 ⏱️

Alexandra Casi

Challenging! I lifted heavier than I thought I could do! LET’S GO💪🏽💪🏽

Izzy 

Katie

Emma

That was tough, but definitely did more weight than week 1!

Emily

Kiya

Full body workout where you feel the burn ❤️‍🔥

Jessica

Aimee Dudley

Kara

Cassie

Suzie

Kellie

Jenn Watkins

Jessie Babcock

Another killer workout! This one had me gassed for sure but feels so good to complete especially since I wasn’t really motivated today. Now to the Fitmas workout!

Hunter

Sarah

Did the functional legs in the lower section, wanted a heavier leg day!

Elise

Danielle

Put your entire body to work with these 2 fun circuits! We are repeating this one from week 1. Try your best to increase your weights & intensity this time around! 

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

After you crush this workout, please let me know how it went & if you have any feedback!

Work hard, be nice, & get after it! 💪

💛 Claire

Complete 3 rounds of the following circuit. Rest 30-60 seconds between each exercise.

- Begin with rope in both hands and elbows bent 90 degrees
- Extend your elbows engaging your triceps 
- Return to starting position by bending your elbows

Cable rope tricep push downs

- With the cable set high, seated on the floor
- Pull the rope down engaging your lats
- Extend your arms to return to starting position with control

Cable seated high rope row

- From a high pulley grip rope being your head
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable rope crunches

- Hold the rope with your palms facing each other
- Engage your biceps as you curl up
- Keep your core engaged
- Pause at the top and lower slowly

Cable rope curls

- Hold the rope with your palms facing each other, straddling the cable
- Raise the rope forward and up to shoulder height, pausing at the top 
- Lower with a slow controlled motion

Cable rope front raises

- Hinge forward slightly at the hips
- Pull the rope toward your body engaging your lats
- Lower the cable back to starting position

Cable standing rope row

Upper Body Cable Circuit

*6 reps each way

- Holding dumbbells at your sides, chest lifted and shoulders back 
- Step back and bring your knee down until both legs are at 90 degrees
- Bring the same foot up onto the bench and push through your heel to stand up
- Bring the other leg up, switch your feet repeating the entire sequence with the opposite leg

DB reverse lunge + step up

- Hold dumbbells at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to stand up

DB front squat

*6 reps each way

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep the opposite leg straight
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position
- Complete desired reps then repeat on the opposite side

DB lateral lunge

*6 squats + 6 RDLS

- Stand in a wide toed out stance 
- Hold the between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension
- Slowly lower the kettlebell with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the kettlebell until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

KB sumo squat + RDL

*6 reps each way

- Stand in a stager stance with a dumbbell in each hand 
- Lower until both knees are at 90 degrees
- Stand up to the starting position 
- Complete desired reps then repeat on the opposite side

DB split squat

- Hold two dumbbells at your sides
- Start with hip width stance, keep your chest up
- Push your hips back and down into a squat
- Reach parallel and explode up
- Land softly into the next rep and repeat for time or reps

DB squat jumps

Lower Body DB Circuit

W6/D5 Full Body

Getting Started

Erica Brewer

Day 1 back to this so when I go to the gym I’m more consistent in following a program. Had to go down to 75lb on bench press from my 95-100 in gym. It just hits different there with friends. 😩

W1/D1 Chest + Biceps

More reps is all - or more leg incorporated :)

Ashley Money

My shoulders are on 🔥from the plate drivers!!!! 😅

Germaine

W1/D2 Legs + Shoulders

Did a 30 min spin class for my HIIT today 🚴👏🏼

Jaclyn

Sandra

W1/D3 HIIT + Core

Samantha

W1/D4 Back + Triceps

Tasha

Nikki

Awesome full body workout! Added to the core challenge! ❤️💪

W1/D5 Full Body

W1/D6 LISS + Core

W1/D7 Rest Day

Would love to have more variance from last week’s workout.

If you want to throw up 🤮, it’s good, right!

W2/D1 Chest + Biceps

My muscles will be sore tomorrow.  My mind will be ecstatic.

W2/D2 Legs + Shoulders

Kacy

W2/D3 HIIT + Core

The quick cardio really intensifies these workouts. Triceps are my least favorite thing to train but man Claire, I’m drenched today

W2/D4 Back + Triceps

Ashley Jennings

Added a 2 minute wind trainer bike to the end of each round, staying above 250 watts. Good one!

Jamie

W2/D5 Full Body

Core challenge workout and low intensity cardio on treadmill. 2.5 miles

W2/D6 LISS + Core

W2/D7 Rest Day

I’m gonna hurt tomorrow, but it will
Feel SO good!

Brian Trammell

W3/D1 Chest + Biceps

Brett

W3/D2 Legs + Shoulders

Burpee /sprint circuit. Then 500 rep circuit

25 min of sprints and devils presses. Sweaty and ready for the day! (A shower first) 😉

Jennifer

W3/D3 HIIT + Core

❤️‍🔥❤️‍🔥❤️‍🔥💪🏼💪🏼💪🏼

Leah

Not sure I under the form on the medicine ball tri push ups
I felt it was targeting my chest in the middle of the pecks

Marc

W3/D4 Back + Triceps

Maria De La Torre

W3/D5 Full Body

8 mile run with my unit on President's Day!

Merritt

W3/D6 LISS + Core

W3/D7 Rest Day

Marissa

Felt strong - minor up level on weights. Had to switch to DBs since cable machine was being used. Biceps are toast!

W4/D1 Chest + Biceps

Today was ROUGH. I was legit looking forward to it and I was hurting. Back squat PR @ 135 🍑🔥

W4/D2 Legs + Shoulders

W4/D3 HIIT + Core

Eugenia

W4/D4 Back + Triceps

That was hard! Definitely longer than 45 minutes. 25 reps of anything at one time is challenging, but I love a good challenge! Great sweat for sure!

Krista

W4/D5 Full Body

A rare nice April day in Michigan so I threw my weight vest on and went for a 5 mile walk/jog!

W4/D6 LISS + Core

W4/D7 Rest Day

Amanda

W5/D1 Chest + Biceps

Allison

W5/D2 Legs + Shoulders

W5/D3 HIIT + Core

Maximo

W5/D4 Back + Triceps

W5/D5 Full Body

W5/D6 LISS + Core

W5/D7 Rest Day

Pushed myself with progressive overload. QC was mountain climbers in first set and last set was air squats. 🫠

W6/D1 Chest + Biceps

Came back to this after my leg day in the gym, skipped first set but I am still dripping after. 👌🏼😮‍💨

W6/D5 Full Body

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