Name: Playbook - Claire Thomas - Week 1 - Upper Body
Uploaded: 2025-06-21T15:41:34.347Z
Duration: 24 min
Description: Week 1 - Upper Body

Dana

Lori

Lexlly Rivera

Alex

Jacquie

Brittany

Storme Dorenkamp

Heather

Great workout! Sun is shining, birds are chirping, sweat is dripping! 🔥💪

Tara

Lilith

Erin

Wasn’t feeling it this morning! However I did 3 rounds and can do something later today. Keep pushing🇺🇸

First time back to workouts since getting the flu and this was a perfect workout to get started! I love a good EMOM!

Lindsay

I liked this arm set. I only have 10 lb weights at home so when I go to the gym I will also utilize 12.5 or 20s but I'm loving the workout at home after a long day at work thank you

Lauren

Kristin Warner

Loved this upper body workout! Great way to start my week!! 💜🔥💪🏻

Lori Hopper

Although I had less time, It still counts 💪😬😉 3 rounds

Tsvetomira

Lesli

Day 2 done 👏🏼👏🏼👏🏼
@fitmamatransistions

Jillian

Michelle

Forgot how much I enjoy this program. 💪

Jena

Lacy

Didn’t have a ton of time this morning so this was a perfect one to get my body moving!

Melissa

Got it right America🇺🇸🇺🇸🇺🇸🇺🇸!!!!

Zuzka23

Starting this over! Love how quick and effective it is.

Kristin

Deanna

Loopchoke1!

Ashley

Casey ✨

Jessica

Julie

Madelein

Workout done and now step challenge.🇺🇸🇺🇸🇺🇸🇺🇸

Shina

Chaye

This workout after the core challenge 💪 gold

Abby

Kathrine

Brenda

Jenn Watkins

Sofia

Good and effective! Love the 24 min, not too long and just the right amount of burn!

Amanda

Another quick workout! Love it! Couldn't do the pullups but my back is feeling those flies!

April

2 days ago I attempted a pull up to see if I could actually do one for this workout and pinched a nerve in my back🫠 I’m not there yet, but it’s my new goal! (Without pinched nerve of course😂)

Savannah

Lynzee

I’m a sucker for a good functional upper body workout! 💪🔥

This one was so fun! I have provided modifications if needed in each exercise description. 

Please remember to leave a comment when you complete the workout to let me know how it went. 

Good luck, Team!

💛Claire

I recommend completing this warm up, or your preferred warm up, before starting the workout. Make sure your upper body feels nice, loose & prepared to get after it! 👊

Walk, jog or row for 5 minutes

- Extend your arms straight out from your shoulders
- Circle your arms forward, varying in circumference

Arm circles - forward

- Extend your arms straight out from your shoulders
- Circle your arms backward, varying in circumference

Arm circles - backward

*30 secs each way 

- Hug your shoulder across your body, stretching your shoulder
- Repeat on the other side

Shoulder stretch

*30 secs each way 

- Cross one leg behind the other
- Reach your hand up over toward your back
- Stretching your IT band and your triceps
- Repeat on the opposite side

IT band & tricep stretch

Optional Warm Up

EMOM - Set a 24 min timer & switch exercises every minute on the minute. Do as many reps as you can of each move for 40 seconds, then rest for 20 seconds before starting the next move. Rest one full minute between each round.

Modification - instead of switching hands when the DB is mid-air, set the DB on the floor & grab with opposite hand every rep.

DB alternating snatches

DB squat curls

*can be assisted 

If you don’t have a pull up bar, do DB reverse flies instead

Pull ups

MODIFICATION - hold a high plank for 40 seconds

High plank DB pull throughs

DB single arm rows

60 seconds rest

24 min EMOM

I recommend completing this nice & easy cool down after completing the workout. Your body will thank you for it. 🙌

Walk for 5 minutes

1 min each way 

- Positioned on your hands and knees
- Slide one arm under the order dropping your shoulder to the floor
- Repeat on the opposite side

Thread the needle shoulder stretch

Optional Cool down

Week 1 - Upper Body

Just the kind of challenge that I was looking for!

Hi I had a CrossFit trainer for several years loved her!!! Moved into my camper travel full time sold everything lol long story short I suffer from vista fat and separation in abs what one of your programs do you recommend I enjoyed your introduction btw I’m 5 ft 140 lbs lol but I’d love to do one of ur workouts I’m great with my nutrition lol

Leigha

YOUR 24 Intro

This workout was the perfect starter leg workout, felt great!

Jacque

great workout! would love some
modifications for things like uncooperative knees

Jessy P

Week 1 - Lower Body

Week 1 - Full Body

Felt good! Second Monday in a row. Trying to build the momentum

Jennifer Arrieta

Week 2 - Lower Body

Great workout! Felt like I was back at the gym in my own bedroom! 💪🔥💦

Week 2 - Upper Body

Week 2 - Full Body

Always a great workout and good movements 🇺🇸

I’ve really enjoyed these 24 mins session’s they are great before work!

Week 3 - Lower Body

Week 3 - Upper Body

Week 3 - Full Body

Great workout. Feels good to see improvement in myself. Thank you

Week 4 - Lower Body

Maybe because it was arms I didn’t love this one. It was a nice arm pump. But not my favorite 🤷‍♀️

Week 4 - Upper Body

That was awesome! Such a nice sweat and slow burn. Heart rate high which made me really enjoy this sweaty sesh. Stopped at 10 rounds due to timing! 🔥

Sweaty good.. I again was able to do exercises I didn’t think I could. Thanks again

Week 4 - Full Body

Tough for me.. started losing my form some and slowed down towards the end. I feel good and sweaty though, and it feels so good to see improvement in a few of the movements.

Week 5 - Lower Body

Love the combination of all these exercises! 
Felt Awesome! 💜💪🏻🔥

Week 5 - Upper Body

Good workout. I need to improve, I’m thankful.

Awesome Full Body! Loved all the movements and I really concentrated on the muscles I was working! That lower body AMRAP was a burner!! 💜🔥

I'm having my ups and downs but I'm trying to just trust the process and keep going. Today is a good day 💛 felt strong and did 3 rounds of each exercise, respecting my own pace 💪😎

Now a quick core 🔥

Week 5 - Full Body

OooooooEeeeee, felt the burn! This was a good one! 
🔥💜🔥

First outdoor workout of the season. 76 and sunny and kicked my butt

Week 6 - Lower Body

So thankful for these workouts. I did this one in a parking lot because I was traveling and the gym was closed. I had some dumbbells in the car, but my husband picked up some similar sized rocks for weights. We used the hood of the car, and ground for weight benches, the seats of the car with the doors open for dumbbells rows, and the bumper for dips. This felt good to accomplish, in the dark, under the stars, with the fresh air.

Great upper body exercises, really focused on my movements! Felt great!

Week 6 - Upper Body

Good workout, I’m working through some things and doing this workout helped me be in a better place. Thank you for being here and for an access to a good workout, that I can just get started and then I’m done; without all the decisions that can stop a person (me)  when they’re (I’m) not in the best headspace. 🫶

Awesome Full Body workout! Love EMOM’s and felt all the burns!🥵💜💪🏻

Week 6 - Full Body

Katie

Fun one and felt all the burns.  🥵 💜 🔥

Week 7 - Lower Body

Good workout. I’m so thankful for an exercise program that is doable, that I’m getting results and that I look forward to coming back to.

Mary

Week 7 - Upper Body

Good workout. I’m always glad that I get started on these workouts. And I always finish them. I’m thankful

Ella

Good one!  Ran out of energy before time up. But gave it my all

Week 7 - Full Body

Lisa

Week 8 - Lower Body

Good workout. Making progress. Upped my weights this week. Thank you 😊

Week 8 - Upper Body

becky

Added 1min rest and a fourth round to make it a full 24 min 👍🏻

Week 8 - Full Body

🥵 So, thankful for these workouts, CPTfit, my body and all that it can do. Setting and bring improvement. 😊

Week 9 - Lower Body

My brain really enjoys the variety in these workout plans! 🥵😁

Only able to do 3 rounds today because my 3 year old wanted to work out too. Upped my weights to slow down and match my little guys speed.

Farrell

Week 9 - Upper Body

Love this one, quick and very effective! 💜💪🏻🔥

Week 9 - Full Body

Toughy for me🥵 but good
Thankful! ☀️

Week 10 - Lower Body

Traveling and didn’t have weights, still was a good workout for me.

Decent. Could’ve done one more or one less exercise to make full 4 or 6 rounds

Week 10 - Upper Body

Did a partner YGIG for 6 rounds. So 🤩 fun

Adriana

Week 10 - Full Body

Soo good, my daughter did this with me and she really liked it also! 4+

7 rounds, went with a moderate weight to get high reps plus dealing with a quad injury

Week 11 - Lower Body

🥵 soo good.. and I’m improving, thank you

Great!  Tired but not exhausted!!  4 rounds😅

Week 11 - Upper Body

Great workout! Feels so good to see and feel my improvement.
Thank you

Tired this morning but got it done. Maybe not 100% effort but enough to get a bit sweaty. Slow stretchy yoga now 👍🏻

Week 11 - Full Body

Week 12 - Lower Body

I can tell I'm getting stronger when I'm doing my pushups off my knees again! 
Feels good feeling stronger 💪

Week 12 - Upper Body

7 full rounds (+5 seconds to complete final round fully)

This caused way more sweat than I was expecting 😓

Matt

Week 12 - Full Body

Week 13 - Lower Body

Really good, so thankful for these workouts and how they are set up. That I can decide to get started even when I feel like it and that the workout keeps me going, and then I’m done and feel soo accomplished!

Made it 5 rounds. Had to reduce weight on a few but still feel good!

Kathleen Grkman

Week 13 - Upper Body

Thankful for these workouts. Soo good to feel the improvements I am making.

Love this workout!! 
Why?
Quick and effective 👌 😎

Week 13 - Full Body

Excellent was able to increase weight!!   😅

Suzie

3x sets of each post 15min run and 15mins row 🙌🏼🥵

Cassie

Week 14 - Lower Body

Awesome workout to end 2024! Dancing for cardio!

Week 14 - Upper Body

6 sets. Increased weight!  Pleased with results!!

Week 14 - Full Body

327 total reps, sweaty and ready for my day 💪

Last leg workout of this program! Loved it! Finished with a 50 squats at the end! 🔥

Week 1 - Upper Body

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