Name: Playbook - Georgina Cox - W1/D2 Upper body | Chest, Shoulders & Triceps
Uploaded: 2022-12-12T07:27:58.750Z
Duration: 45 min
Description: W1/D2 Upper body | Chest, Shoulders & Triceps

Really great arm strengthening workout! ☺☺

Julie Smith

Day 2 and another fabulous workout, challenging for my arms

Geri

Payton

Arantza

Omg, this was such a good workout! I'm soaked I sweat and I feel sooo good after it. Hard, but worth it!

Alejandra

The last superset is killer! Glad I am back at it though.

Ana Maria Macovei

Vanessa

Great 2nd workout! Failed miserably at some, however I am trying that’s the main thing!

Louise Scotchbrook

Jay Parker

Wow…this was great..but omg so heavy..🔥struggled with bodyweight dips..only 10 reps😳my arms are like jelly🤣

Monica helen Skjerdal

Felt good to give my legs a break and work on arms!

Baylea

Maria

Alice

Pili

Veronica

Brittany

Fun workout and at the same time really demanding! I need to keep in mind not to be to tense and hurt my neck in the process.

Nadine

Getting back into it is hard - but I love these workouts

Mia Fio Rito

Isabella Jewell

It's good to know that by the end of all these workouts I'll probably be able to carry my whole preschool class on my shoulders during fire drills.

Luciana

Felt challenging towards the end! Broke a bit of sweat. An enjoyable workout overall, and I don't like working out LOL

Cambria

Elise

Hi, even for a upper body weakling like me this was a great workout! Thank you :)
I have a veery general question just in case you have experience with it: I exercised in the morning on an empty stomach but drinking lots in between sets and repetitions and about two thirds in I suddenly felt dizzy so I had a small snack and lying down break. I have relatively weak blood circulation
but I almost always work out on an (mostly) empty stomach and I have never had problems with it. Can this come from me starting my period a few hours earlier or dies this just sometimes happen? 😅

Shir

Merceides

Justine

A real front of shoulder burner by the end! 🔥 Pushed myself hard with the weights, feeling 💪

Natasha

Andrea

Was shocked how well I did this and how strong I was! Really made me feel good after a long day!💪🥵💖

Eleanor White

It felt good! I had to experiment a bit with finding a bench and weights at home. Since I enjoy it a lot I’m thinking it might be time for me to get some actual dumbbells etc! Thank you so much for this, it is so much easier to follow these sets

Anna

I love this workout! I can feel myself getting toned already!

Jessica

I have followed Georgina on Instagram for a while now. I downloaded the app and it is so worth it. Just finished my first workout. The best!

Krys

Ooh this was good! Are there any modifications for the warm up, please? I had a c sec nearly 11 years ago but it still gives me pain during ab work, mountain climbers and planks. 🙏🏼

Victoria

Camilla

Alyssa

Tabby

Christina Kohfield

Didnt have time to go to the gym, so did a home workout so I could fit it in before work! I love that I am able to do a mix of gym and home workout!❤️

Natasja

Great thanks. Hope to keep going and stay motivated in getting healthy and strong.

Cheryl Lea

My favorite workout app! And I’ve tried a lot 😅. Love the space for notes and weight tracking and the timer feature!

Alex

Found this one really hard due to these muscle groups not being my strongest! Looking forward to seeing how I improve over the next few weeks 🤞🏽

Lucy

Really enjoyed! Can’t seem to get the rhythm for tricep dips - elbows just give out on me 😬

Lori

sarah

I enjoyed that workout! Mostly because they were filled with exercises I can do, as I’m limited with my wrists, I couldn’t do
the body dips so I adapted it with something I could do that works the same areas! I feel really strong and empowered! 😁💪🏻

Rhianna

I‘m a gym rat through and through - but this home workout blew my mind! My shoulders are on fire! I love it!

Theresa

My arms are going to be sore in the morning! Can never seem to get my coordination right for mountain climbers….really enjoyed it though!

Louise

Thanks again for everything, dear Georgina! I deeply love your lessons. It's hard for me to find joy in working out, but I feel strong and confident with your classes. Many thanks! All my love.

Valentina Quaresma

Irene

Warm up circuit:
- High knees 3 x 30 seconds
- Mountain climbers 3 x 30 seconds
- Plank 3 x 30 seconds

Workout:
- DB chest press 3 x 10-12
- DB shoulder press 3 x 10-12

Superset
- Dumbbell lateral raises 3 x 10-12
- Dumbbell front raises 3 x 10-12

Superset
- Dumbbell tricep extension 3 x 10-12
- BW Dips 3 x 10-12

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank

Warm up circuit

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Seated dumbbell shoulder press

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell chest press

- Keep a slight bend at the elbow
- Raise the dumbbells laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Standing dumbbell lateral raise

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells forward and up to shoulder height 
- Keep a slight bend at the elbow
- Lower with control

Front raises with dumbbell

Superset

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell tricep extension

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bodyweight dips

W1/D2 Upper body | Chest, Shoulders & Triceps

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 😊😊

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

W1/D1  Lower body | Quads & Glutes

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

Emily H.

I loved it!!! I’m barely beginning, but I’m really proud that I could accomplish that 🥹🤸‍♀️😭❤️ my legs would thank me later haha

W1/D3 Lower body | Hamstrings & Glutes

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

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!!💓

Sarah

W2/D3 Lower body | Hamstrings & Glutes

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/D2 Upper body | Chest, Shoulders & Triceps

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