Name: Playbook - Georgina Cox - W1/D4 Upper body | Back & Biceps
Uploaded: 2022-12-12T07:27:58.760Z
Duration: 45 min
Description: W1/D4 Upper body | Back & Biceps

We made it!! Completed ✔️🥹🤸🏻‍♂️

Arantza

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!!😸💪

Alejandra

Louise Scotchbrook

Jay Parker

My arms are like jelly..🤣but great workout🫶🏻

Monica helen Skjerdal

Baylea

My arms are feeling it just what I wanted.

Alice

Mia Fio Rito

Just right for the 4th lifting day of the week! Short but tough!

Jane

After a few days off this workout is great to get back into it. Your playlist is similar to mine so even more on it!😂💪 Just signed up for a year!

Eleanor White

Camilla

This one felt easier.. but I’m sure that won’t last!

Cassia

Went by so quick! Was fun and on the same time challenging x

Nizan

Natasja

Ana Maria Macovei

Cheryl Lea

Hard work, upper is not my strongest, but I felt really good about getting this done and feel confident that I’ll see slight improvements next week 💪🏽

Lucy

Easier than the glutes work out…think it’s years of carrying children! Started with 2.5kg weights, felt too easy, doubled to 5, didn’t reduce back for the rest of the workout…pleased with that!

Louise

Wish it had more workout but still effective

Alex

Oooh that little biceps burn! I definitely need heavier weights more the back exercises.

Emma

I had to change the second exercise with the bench because I don’t have one, so I did it standing up…but I think it’s the first time I finally feel I’ve trained my arms!!

Valentina

Loving the bicep feels after this workout 😍

It was good. Could have gone another round I think 😉

Sian

I loved it just wish it was slightly longer!

Ellie

My arms were burning during that superset 💪

Izzy

Arms feel sore but good 😊

Consistently using 8lbs

Klaudia

Elise

Great workout as always but I didn’t understand the dumbbell pullovers as it just hurt my neck! I had to skip. Also as a complete beginner I’m not sure what I should have used instead of a barbell. I just used my dumbbells but not sure if there was something better. BUT, still a fun workout and my biceps hurt!

Louisa

Never done dumbbell pullovers before but really enjoyed them! Biceps already feeling the last set 💪🏼

Kerry

The coffee table has now become a work out bench 🤣🤣

Tiff

Always love your workouts <3 I was just wondering what the bench contraption you use is?

Tori

It’s a big deal for me to finish a full week or ANYTHING workout related, so I feel really good. Thanks Georgina— I love this app and your program so far. Excited to get stronger!!!

Kelsey

Great workout.  Would be helpful to see how to do some of them on sofa/chair (positioning) as don’t have a bench at home.

Lindsay Sedwards

I can’t feel my arms …
But it’s a good not being able to feel my arms 😂❤️
Amazing as always x

Grace

Greta work out. Struggled working out DB pull overs. Felt very awkward. Also don’t have a long dumbbell bar so used 2 small ones in each hand. Seemed to work fine for the last exercise 😊

Monique

It was good! First workout on the app. Pushed myself with how heavy I went. Bit shorter than the 45 minutes but I’m not sure if I’m using it all correctly.

Samantha

Done this with my 10 year old son who is a carded boxer and trains 3 times a week at the boxing gym! He loves it, he’s definitely stronger than his mum though 🤣

Zara

Perfect workout! I feel much better about myself since I started this plan🤩 I’ll register monthly after the free trial

Rocio

Nice workouts. Maybe some vocal explaining/music in the background would be a nice add on. Although this way O can also just listen to my own music, so also nice

Katrin

Barbara

Fatou Gaye

That super set at the end 💪🏻😮‍💨🥵

Toni

Love love love! I must bought havier weights. It was too easy

Henna

Warm up circuit:
- Star jumps 3 x 30 seconds
- Plank 3 x 30 seconds
- Superman 3 x 30 seconds

Workout:
- Bent over DB rows 3 x 10-12 (each side)
- DB pullovers 3 x 10-12

Superset
- Hammer curls 3 x 10-12
- Bicep curls 3 x 10-12

- Start by standing with your feet together   
- In one motion, jump your feet out to the side and raise your arms above your head
- Immediately reverse the motion by jumping back to the starting position
- Increase speed as you feel comfortable

Star jumps

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

Plank

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Superman

Warm up circuit

- Start with your back flat and a dumbbell in one hand
- Engaging your lats, pull dumbbell bending at the elbow
- Stop when your tricep is parallel to your back 
- Lower slowly with control 
- Complete desired reps then repeat on the opposite side

Bent over dumbbell rows

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower the dumbbell back 
- Focus on engaging your lats as you pull the dumbbell forward

Dumbbell pullovers

- Begin with a dumbbell in both hands with palms facing each other (thumbs up)
- Curl dumbbells towards your shoulders 
- Slowly lower the dumbbells

Seated dumbbell hammer curl

- Begin with bar underhand grip in your hands
- Curl bar up towards your shoulders engaging your biceps 
- Lower down until arms are extended

Barbell bicep curl

Superset

W1/D4 Upper body | Back & Biceps

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

W1/D1  Lower body | Quads & Glutes

Really great arm strengthening workout! ☺☺

Day 2 and another fabulous workout, challenging for my arms

Payton

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?

Emily H.

W1/D3 Lower body | Hamstrings & Glutes

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 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..🤣

Sarah

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.

Luciana

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

Merceides

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

W1/D4 Upper body | Back & Biceps

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