Name: Playbook - Georgina Cox - W2/D4 Upper body | Back & Biceps
Uploaded: 2022-12-12T07:27:58.777Z
Duration: 45 min
Description: W2/D4 Upper body | Back & Biceps

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

Payton

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..🤣

Monica helen Skjerdal

Sarah

Great workout! I love working on my arms since I can be self conscious about them

Baylea

Another week done with this kickass workout!

Luciana

Andrea

Upped the weights this time now my arms feel like jelly!

Camilla

Arma on fire… can barely type hehe. It feels good 😁proud of my efforts

Ana Maria Macovei

8 workouts in and I look forward to each one now?? What sorcery is this?! 💪

Kristin

Cheryl Lea

Did this with my mom today and we had so much fun!

Picking up where I should have done on Monday before inadvertently doing the wrong workout from the wrong week 😂 sore elbow so had to reduce weight at the end. Enjoyed though!!

Sian

Klaudia

Second time completing this and still enjoying it! Only just realised there’s a timer in the app 🙈 will make my workouts much easier going forward than going back and forth to a timer on my phone!

Kerry

Needed time out as was feeling more ill.  Now back. X

Lindsay Sedwards

This was the first one I didn’t struggle with! It was pretty easy and fun especially compared to leg day : )

Kelsey

Felt hard as I went heavier but overall feeling great! 😁 Thanks for the tips! X

Samantha

I didn't find this one especially challenging, didn't feel like the best workout

Diana

Love it! Officially half way through string queen 1 now and I can definitely feel my body getting stronger!

Zara

Rocio

Barbara

I have to by heavier weight’s 💪 love this app! Allway after exercise i feel so good and strong! ❤️

Henna

This was great. Starting to increase the weight and feeling giddy about it. Let's see how achy I feel tomorrow. Worth it to build this strength!

Steph

Trudy

A killer bicep workout! I am not sure I will be able to feel my arms tomorrow but it was worth it! 💯💯

Took a little break since I was on vacation. Great workout to help me jump back into my routine. So excited to start week three!

Actually it was leg day but my thighs are still too sore. A good upper body workout did. the job as well 🫶🏻

On to week three! Beginning to feel like I finally found something I can actually keep up with consistently! 💪

Maggie

Amina

So good!! If someone told me in a couple of weeks of doing this I’d be smashing out three 30second planks I wouldn’t have believed them! Such a great programme!

Amazing but hard! Bought some 4kg dumbells so I'll definitely be feeling this tomorrow. The bicep curls last few reps were tough especially the last set!

Elise

Missed a week due to a very emotionally exhausting work week but Georgina’s work outs and this app actually makes me motivated to get back to it! This work out felt great.

Ator

Brilliant!! Felt strong and was fun (although I hate planks!)!
🤩

Ellie

Oooo I feel the burn lol, but in a good way. I had to take it slow, my shoulder was hurting and I have a previous injury so better safe than sorry!

Britt

Biceps 💪🏻 on fire 🔥 great workout.

Hannah

I’m getting to the point where I am feeling like I need to increase my Reps. That feels good! I’m struggling with one of the exercises - I don’t feel like I’m doing it right. It’s the one where you place your upper back on the bench and raise the dumbbell above head to engage Lats. Any tips on better form for that one?

Quincey

Love love love. The right amount of sweat on!

Molly

One of my favorite workouts! Love the burn on my arms

Maria

Was great had a week off was great to get a kick start back into it! Have enjoyed every workout so much absolutely smashed it with these! 👊🏻

Niamh Cusack

So good! Really loving this app! I’ve used so many over the years and always given up after using them just 3-4 times but I can really see myself using this one for a long time ☺️

Rosie

Warm up curcuit: 
- Star jump 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

W2/D4 Upper body | Back & Biceps

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

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 ✔️🥹🤸🏻‍♂️

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

W1/D4 Upper body | Back & Biceps

I have my leg bands now! I started with lowest weight (5-10kg). I feel I am a bit stronger than the first time I did it 😀

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!💪💪🤗🩷

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’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!

Eleanor White

W3/D2 Upper body | Chest, Shoulders & Triceps

This 4 sets are hard🤣🤭but it feels so good after💪🥵

Really enjoyed this workout! I felt strong and confident

My legs burn so good, God bless these workouts, and especially bless you Queen Cox

W3/D3 Lower body | Hamstrings & Glutes

I was really feeling this today! Got my music going and went to work 💪

Crushed another week of workouts with this one! Arms didn't feel entirely like noodles after this time, might be time to go up on the weights!

W3/D4 Upper body | Back & Biceps

I really dislike walking lunges....tried my best.

So excited that I can see improvement in my walking lunges

I hate lunges of any kind but here I am, doing them. Never thought I'd see the day!

Isabella Jewell

W4/D1  Lower body | Quads & Glutes

Bodyweight dips are so hard but i did 4 sets..could not do 12 reps because of shoulderpain😭

That was intense! But, I finished it.Yay!!

Katie

W4/D2 Upper body | Chest, Shoulders & Triceps

After taking it easy due to a foot injury for a while, this workout really made me feel the burn, but as always it was incredible!

Very hard after a week off, but my God it is so empowering to finish. I can and I will !!!

W4/D3 Lower body | Hamstrings & Glutes

Another great workout and definitely feeling stronger with each one. At the beginning of the programme I could barely hold a plank for 5 seconds, now the 30 seconds are okay. Can't wait to continue on the journey of becoming stronger again.

Agnes

Another burner that left me feeling fantastic. Getting through those last few reps is hard but the feeling of accomplishment afterwards is the best feeling.

W4/D4 Upper body | Back & Biceps

These pauses really made a difference🥵🥵wow..i am so tired now🫣🫣

I had almost a week off due to various illnesses and this was soooo hard but I'm so pleased I stuck with it, especially with the lunges as I find those so hard!

There's no words for the ass-kicking that those pauses gave me. Another great workout, but man those pauses were brutal.

W5/D1  Lower Body | Quads and Glutes

Loved the switch up and creativity in this one! As usual though, it was the front and lateral raises that proved to be the real killers.

Great workout! I feel like I worked new muscles

I enjoyed the creativity and flow of this one!

W5/D2  Upper Body | Chest & Shoulders

Those B-Stance Dumbbells RDLs felt fantastic

The sumo squat with backwards lunges was different and so hard but brilliant! By the first superset I felt done but pushed through and so glad I did!

Good workout! It felt good to get it done in the morning and out of the way

W5/D3  Lower Body | Hamstrings & Glutes

The tricep kickbacks were killers but I loved the whole workout. So amazing to see I'm getting stronger.

Oh my…so hard..arms are jelly right now💪🥵😅love upper body workout..makes me feel so strong..and i noticed i can lift more and more💪☺️

My arms are feeling it 💪 Happy Friday!

W5/D4  Upper Body | Back, Biceps & Triceps

What a way to start the new year!🍑🦵

A little pre holiday workout! I feel great after this one 💪

W6/D1  Lower Body | Quads and Glutes

I always feel so strong after this💪💪🥵

I have a quick question :) for the single arm chest press & shoulder press do you intend for it to be 10 on each arm or 10 total? Just so I can choose the correct weight :)

Emily

Can really feel the difference from when I started in week 1! I couldn't do a plank for 10 seconds and now I'm doing it while doing shoulder touchers for 30+ seconds!

W6/D2  Upper Body | Chest & Shoulders

Really good workout! Love working my glutes 🍑

Love the sumo squats into lunges! Did a few extra this session just felt in the mood!🦵🍑💪❤

W6/D3  Lower Body | Hamstrings & Glutes

I struggle with so much pain in my hips and low back..so i only did those exercises my body could handle today💪

Upped my weight in some moves and sheesh 🥵 but it feels good to see progress!

W6/D4  Upper Body | Back, Biceps & Triceps

I finally did dumbbell split squats without getting backpain..i found out i take my shoes off🤭🫣

Had some life events throw me for a loop so I’m getting a late start. Feels really good to get back to routine and take some time for me 💕

Increasing my weight and reps really feels like it takes the consistency of these moves to another heightened level. I enjoy consistency but am finding myself a little bored almost 7 weeks in. Feel strong enough to skip ahead to the next program but trying to stick to the structure and pace of this. So thankful to have accountability from you!

W7/D1  Lower Body | Quads and Glutes

Jelly arms🤣🥵but good workout..added some extra weights today💪

Christina Kohfield

Decided to start my day with a workout just so I knew I’d get it done. Felt so good 🏋️ you can really feel the burn with this one

W7/D2  Upper Body | Chest & Shoulders

W7/D3  Lower Body | Hamstrings & Glutes

Oooo thanksgiving workout in the books and my mind feels great!

Saringi

W7/D4  Upper Body | Back, Biceps & Triceps

So hard..since i struggle with ms and pain..my hips and groin are so painful when i do dumbbell split squats.so i have to stop doing it.but i love the rest🫶🏻

After having a week off from being unwell I really felt the burn in this but for the better! Had my youngest cheerleader clapping and also squatting with me! ❤️

W8/D1  Lower Body | Quads and Glutes

See myself getting more and more confident using shoulders and I am so happy about it! Even started carrying my 4 year old on my shoulders with ease!💪

Faced the “higher weight or fix form” conundrum and chose my form and felt so much more!

W8/D2  Upper Body | Chest & Shoulders

I am noticing a huge different in myself mentally and physically. I use to hate lunges and struggled but look at me now! I was buzzing! 🥰

Feeling super juicy!! Good bum burn ❤️‍🔥

W2/D4 Upper body | Back & Biceps

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