Name: Playbook - Georgina Cox - W12/D4 | Upper Body | Back, Biceps & Triceps
Uploaded: 2022-12-12T07:27:58.969Z
Duration: 60 min
Description: W12/D4 | Upper Body | Back, Biceps & Triceps

Camilla

Chapter 1 completed. I am strong and happier in myself compared to week 1! I cannot wait to start the next 12 weeks!

Eleanor White

First workout of 2024 and last on the 1st series! So happy I stuck to this program and thank you!!!

Saringi

SQH1 complete!! 🙌🙌🙌 On to SQH2 next week!

Kristina Copeland

Victoria

Tori

Finished another program! This one took me a bit longer but I’m still proud if myself 💪

Baylea

Finishing my third program with you Georgina ✨ You’re the best! Let’s go for more! 💪🏻🤩

Ivette

This is me finishing my third program with the app!! I can’t believe it! 🤩

Maggie

This program really has changed my day to day life for the better. I don't feel obligated to do it, I do it because I actually want to. I feel so much better about myself, both mind and body. I enjoy the movement and how strong each exercise makes me feel ❤️

Abby

Another programme completed. Sooooo happy that I came across you G. You are the BEST. Feeling pumped & loving it 💪

Back, Bis and Tris

Warm up
Star jumps x30 seconds
Bird dogs x30 seconds
Supermans x30 seconds
x3

Bent over DB rows 4x10/12
(3 second eccentric)

DB pull overs 4x10/12
(3 second eccentric)

DB skullcrushers 4x12/15
(3 second eccentric) 

Hammer curls 4x12/15
(3 second eccentric)

Bicep curls 4x12/15
(3 second eccentric)

- 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

Bird Dog

- 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

Bent over dumbbell rows 3 second eccentric

Dumbbell pullover 3 second eccentric

Dumbbell skullcrushers 3 second eccentric

Hammer curls 3 second eccentric

Bicep curls 3 second eccentric

W12/D4 | Upper Body | Back, Biceps & 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?

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!!😸💪

Alejandra

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☺️

Monica helen Skjerdal

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

Louise Scotchbrook

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.

Sarah

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!

W12/D4 | Upper Body | Back, Biceps & Triceps

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