Jacki

Geri

I found this a really straight-forward and effective first workout. Although I didn't have a band to use (waiting for it to arrive in post) I still found it challenging. I'm looking forward to continuing my strength journey. Thank you Georgina for making getting stronger so accessible for everyone 😊😊

Julie Smith

My first workout in a long time. Slow to start but felt proud to take my first step in being more active.

Anna

Felt the burn! Was able to keep powering through 🔥 🔥

Anashakia

Payton

What better time to restart my fitness journey, but a BH weekend!?

I forgot how good I feel at the end of this, as I catch my breath, feeling fully present and connected with my body. Missed it. Thank you G xx

Victoria

Arantza

Loved it! I think the way the timers are setup is helpful and  I feel like I did a full body work out.

Alejandra

Took a long break so decided to start from the beginning to ease into it. Forgot how hard it is, yet so satisfying. My legs are jelly- but I can feel the strength in me. To carrying on x

Ana Maria Macovei

Feeling how it’s working! Loved it 💕🫵🏻

Paola

Vanessa

Isabel

First go! I’m exhausted! Great workout for a beginner like me!

Louise Scotchbrook

Jay Parker

Oh wow..it’s burning🔥but oh so fun🫶🏻👍💪

Monica helen Skjerdal

I’m restarting this program and boy does it feel good! 💪

Baylea

Wow. First try of the app and man my legs feel on fire 👌🏼🔥

Rosie

Such a great work out. I'm currently laying sweating feeling on fire.

Alice

Veronica

Mia Fio Rito

I have been thinking for months to try the app and really glad I tried. I really struggled with the split squats and lunges, my right knee was hurting but hope as I get stronger that will get better too. I can't figure out how to be comfortable on a "bench" with my back (used a kitchen chair) and could only hold the wall sit for 10 seconds but glad I started!

Agnes

Good. I am just starting back and it was a perfect mix.

Missy

Dumbbell split squats are the devil but I pushed through it. Been awhile since I’ve done these workouts but I’ll get back into the rhythm

Samantha

It's beginner friendly assuming you're not in the worst shape of your life lol

Luciana

Great workout. I feel muscles being moved I didn't realize were there. My only remark is, as someone not familiar with exercise instruction, I wasn't sure how to read the set/reps or the meaning of superset. After looking both up, I think I completed the workouts accordingly and look forward to the next ones!

Cambria

This was a great lower body workout. Thank you so much for caring about your fitness buddies ❤️

Sarah

I restarted the program today after having surgery a bit over a year ago. Gosh, it was tougher than before but I’m glad I’m back at it.

Nadine

Kimberly

Christ that was hard! Are you trying to kill me 😅 no honestly though its great to get back into working out! Determined to complete this workout plan! Had to do the second and third set of dumbell split squats without weights and walking lunges. But got it done! Thankyou

Elise

Kicked my butt! In a good way! Love when I do a home workout and feel satisfied even though I don’t have the machines at a gym.

Taylor

I’ve worked out over the last 10 years- mainly weight lifting or body weight circuit trainings. This last year I’ve been on and off, lacking motivation and burnt out. Decided to download playbook and this training program was recommended. elevated heart rate, a good sweat, a good duration = endorphins and committed to the next workout tomorrow! Thank you!!

Merceides

I haven’t worked out in months. That was brutal but glorious. I was shaking at the wall sit 😩

Allison

This was my first workout and I loved it! I really appreciate the simplicity of the app. Clear, concise demonstrations (if you need them) and simple, yet effective exercises. I'm no stranger to exercise, but recently have been struggling with motivation due to the menopause, and this is just what I need to get into my home gym (garage) and move my body. I feel great having completed my first WOD and look forward to many more. Thank you so much!

Natasha

I can feel the burn! I feel amazing! Such a great way to start!💪🍑

Eleanor White

Since I am a complete beginner I thought it was quite tough! But very nice and easy to follow exercises!

Just getting back into fitness and exercise after a long time away . kicked my ass! So easy to forget how good and empowering moving your body can make you feel. Thank you Georgina, can’t wait for the journey ahead ❤️‍🔥

Eloise

I submitted some doubts I had during the routine because my knees hurt so bad bc of my weight and lack of strength, but overall I’m glad I did it (better or worse)!

Andrea

Krys

My first workout with you. So glad to be looking at someone with a similar body! Thank you

Emily

Oh wow. I really needed this. I took my time. Listened to music. Really felt like this time for myself was nourishing my body. 🫶

Really good. After a long period just doing sports for only making sports I finally had fun again. It was really tough sometimes but worth it all.

Rebekka

I’m restarting this series from the beginning after a long break away from weight training! I was worried it would be too easy and maybe I should up my weights and reps. NOPE! It burns SO good 😂🔥 I am humbled and excited to get back to it!

Maggie

Bethan

Camilla

My first workout postpartum! Quads are on fire! 🔥

Katie

Sandra

Warm up circuit:
- Squats w/ resistance band 3 x 10
- Glute bridges w/ resistance band 3 x 10
- Abductor w/ resistance band 3 x 10

Workout:
- Goblet squat 3 x 10-12
- Dumbbell split squats 3 x 8-10 (each leg)

Superset
- BW hip thrusts w/ resistance band 3 x 10-12
- Dumbbell hip thrusts w/ resistance band 3 x 10-12

- Dumbbell walking lunges 3 x 10-12
- Weighted wall sit 1 x failure

- Stand with feet shoulder width apart and a band just above your knees 
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Squats with resistance band

- Lay on the floor with your legs bent and a band above your knees 
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridges with resistance band

- Lay on the floor with your legs bent and a band above your knees 
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees 
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Abductor with resistance band

Warm up circuit

- 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

Goblet squats

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up
- Complete desired reps then repeat on the opposite side

Dumbbell split squats

- Support your upper back onto a bench with your knees bent and a band above your knees 
- Push your legs out against the band
- Drive your hips up squeezing your glutes 
- Keeping your feet aligned with your knees 
- Ensure your movement against the resistance is smooth and controlled

Bodyweight hip thrusts with resistance band

- Support upper back on a bench and the dumbbell at your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Dumbbell hip thrusts

Superset

- Keep your chest up holding two dumbbells by your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Stand up then step forward with the opposite leg and repeat

Walking dumbbell lunges

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold a dumbbell on your lap
- Hold for time

Weighted wall sits

W1/D1  Lower body | Quads & Glutes

Really great arm strengthening workout! ☺☺

Day 2 and another fabulous workout, challenging for my arms

W1/D2 Upper body | Chest, Shoulders & Triceps

This was varied and effective. Although I still don't have a band yet I still did the exercises that called for a band because they will still be effective, just not as much, and it gets me more familiar with the exercises :-)

I didn’t like this workout as much as the others, maybe I am doing something wrong?

W1/D3 Lower body | Hamstrings & Glutes

Although I did this one yesterday I wasn't able to finish (due to an unfortunate but important interruption) it so I did the last couple of exercises just now (after a warm-up of course). I enjoyed being able to use my strongest weight (2.5kg) for most it😊. I don't have a barbell so I used individual weights.

We made it!! Completed ✔️🥹🤸🏻‍♂️

Loved it! It actually didn't feel too hard, and I really enjoyed the flow, but I am sweating like I just ran a marathon!!😸💪

W1/D4 Upper body | Back & Biceps

Wow! Great workout! Didn’t take much to get to failure on the wall sits!

Omg, sooo hard for me and also soooo good for me!! Love it during, and after!💪💪🤗🩷

After booty camp this was hard🔥🥵but omg i love this program🫶🏻looking forward to the days i am going to exercise☺️

W2/D1  Lower body | Quads & Glutes

The one before last was a killer for me. Loved the whole set! ☺️💪

I did platepress as the last exercise because i have shoulder injury..but omg that one was heavy🤣🥵loved every minute💪

I felt the last ones but in all a great workout.

W2/D2 Upper body | Chest, Shoulders & Triceps

Last week I did the elevated superset and it killed my back so I did it not elevated this week and it felt much better

It was awesome. My first workout with your app and I am SWEATING! 🥵💪🏼

Linsey

This has been the hardest for me so far! Feeling amazing! LOVED IT!!💓

W2/D3 Lower body | Hamstrings & Glutes

I don’t have a barbell so I used dumbbells and made sure they stayed aligned with one another. Went up in weight this week

I stopped for over a week and really struggle to come back on! However your insta posts remind me to come back and enjoy it xx thank you xx

Omg i feel it in my arms💪🥵arms feel like jelly..🤣

W2/D4 Upper body | Back & Biceps

I’m not going to lie….. this is my least favourite with crunchy knees and no balance 😫 but I feel great that I manage to get through it! Xx

This was a heavy workout with 4 sets🤣🥵but i did it💪

Forgot to complete in on the day, my glutes were on fire.

W3/D1  Lower body | Quads & Glutes

The extra superset of lateral and forward dumbbell lifts was so hard at the end that I actually roared when I finally finished them. 10/10, would roar with pride again.

Finished week 3! Thanks for helping me get consistent movement back in my life ❤️

Noticed nyself getting better at mountain climbers and posture. Feel like I have spaghetti arms!

W1/D1 Lower body | Quads & Glutes

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