Name: Playbook - Georgina Cox - W2/D2 Upper body | Chest, Shoulders & Triceps
Uploaded: 2022-12-12T07:27:58.769Z
Duration: 45 min
Description: W2/D2 Upper body | Chest, Shoulders & Triceps

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

Alejandra

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

Monica helen Skjerdal

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

Love doing arms especially when it gets my heart rate up

Baylea

My arms burn and I'm damn happy about it!

Luciana

Ok! Really love this and I actually look forward to doing this workout! This usually just happens when I do yoga. 😁 
Will do my best to be disciplined and work out regularly.

Nadine

Actually helps relieve tension in my neck/ shoulders which is a well needed, nice little bonus!

Mia Fio Rito

Emily

Andrea

Krys

Camilla

I always feel like a bad ass after I finish this one!

Maggie

I feel like I am gaining control over my body and I feel more the movement. I love it!

Amanda

Sandra Nabil

Bethan

Cannot feel my arms anymore. Feels good though xx

Ana Maria Macovei

Rachael

Already feeling a significant difference this week and getting a better feel of what weights to use! Didn’t feel motivated to go to the gym this morning due to not feeling too well, but this session definitely helped to perk me up 💪🏽

Lucy

Cheryl Lea

Another late one. Pleased I did this as I didn’t feel great earlier and work was mad but I saw G’s stories and it motivated me to get going. Managed all three sets of tricep dips today, just one last time round.

Sian

Feeling results nearly every day ;) so well planned , hard but empowering !

Katharina

Great workout, didn't manage the full 12 tricep dips as my arms were burning but went until fail and feel great 😊

Izzy

Accidentally outfit twinned with you today 😂 feeling so strong! X

Louisa

Second time completing and upped my weights slightly already! Only use light weights cause no upper body strength so plan to up little and often 💪🏼

Kerry

Kelsey

First upper body workout for a while and my arms are shaking! Those body weight dips at the end of the workout are a killer! Got a good sweat on today! X

Samantha

Brilliant! I feel so much stronger than last week! Last week I struggled to lift my self back up on the last few body weight dips this week I managed fine! Can feel my body getting stronger 💪

Zara

Rocio

Abby Brown

Barbara

MaryJo

My arms are completely dead. I’m not sure I’ll be able to wash my hair when in the shower tonight?

Brianna

I follow you on Insta and love how happy you are with your siblings and how STRONG you are 🔥 Feel the same after week 2 day 2 at home! Thanks!!

Sofia

This was a good one ☺️ great to build slowly, eventually with heavier weights. Felt good!

Rachel

I am really glad I pushed through and got this workout in. Have been really stressed with a work thing and this was perfect to get me out of my head for a bit and feel confident in my growing strength! 💪🏻

Steph

Had to go a bit slower and lighter today but still a great workout!

Doris

Great workout. Got myself some parallets so I included them into the workout. My legs are so sore 🔥 from yesterdays workout. So glad you made so many workouts. So cool 😎 planning to do them all 💪🏻😘

🔥💪🏼 feeling the burn! Amazing way to start a Friday 😄

Trudy

Done with a smile and pumped upper body 🤪💪

Amina

Loved it! And was able to do more reps than last week ☺️💪🏻

Kelly

Great! I skipped the workout as I'd already done cardio and was feeling a bit sicky this morning so jumping exercises didn't feel good to me. I did 4x30sec planks and 3x10reps of side bends for abs and managed the whole arm workout but just did 3x10reps of tricep bodyweight dips! Loving following a programme :)

Elise

I took a few days off and was struggling to get the motivation back, but so glad I pushed through because I feel so much better for it 😊
Couldn’t manage all the tricep dips but I done what I could 🙏🏻

Siobhan

This workout is amazing, can really feel it at work in triceps

Tori

My tricep are killing me but it feels great

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

W2/D2 Upper body | Chest, Shoulders & Triceps

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

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!!😸💪

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

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

Louise Scotchbrook

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.

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!

W2/D2 Upper body | Chest, Shoulders & Triceps

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