Name: Playbook - Georgina Cox - W4/D4 Upper body | Back & Biceps
Uploaded: 2022-12-12T07:27:58.813Z
Duration: 45 min
Description: W4/D4 Upper body | Back & Biceps

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.

Luciana

Baylea

That bicep burner always gets me!! But I feel strong 💪

Emily

Camilla

Saringi

This workout proved to me I am getting stronger. I found it easier than last time, I will definitely make some weight adjustments next time. I even did an extra last superset. Arms on fire now 🔥

Ana Maria Macovei

Amazingly refreshing, as they all are!

Really happy about today's achievement: 5kg for some of the exercises, as the 3kg dumbbells weren't doing much for me anymore! 💪It's not much but it's honest work haha.

I also took the cushion advice for the Supermans, and it certainly helped with the discomfort! 

Thank you once again for everything you do to empower women 🧡

Victoria

Had to pause before the superset to get tea on 🤣 didn’t feel so strong I’m my biceps today but back felt good. Managed 8kg for all bent over rows and also the pullover.

Sian

I was away from home, so using lighter weights than normal, added in a few extra reps and still felt the burn 💪

Izzy

Wow that was hard! Went for the heavier dumbbells today 💪🏻 💥 😅

Samantha

My first Hand workout with heavier weights! 💪 f**k it feeld good! I always been hating lifting weights, because i didn’t have The power. NOT anymore!

Henna

I went a little heavier today while maintaining good form! So proud of my self! ❤️

I cannot believe I completed this! Normally I struggle to keep up with regular workouts and fall out of routine. I feel so much stronger and motivated! Looking forward to continuing the journey with the next programme! 💪🏻

Steph

Can’t believe I finished! This is the first workout program I’ve finished in awhile. Can’t wait to start the next part 🙌🏻

I DID IT! Have never completed a full month of a fitness regimen. So proud of myself. Thank you!

Maggie

Yay, it may have taken me about 10 weeks but I've finally finished the first month 😅 on to the next one now

Rachel

Tori

As always, such a good burn. Feels good to be back. Thank you!!

Britt

This is my first time completing any (any!!) kind of fitness program of any sort in my life, from yoga to cardio and everything in between. I can't believe I actually finished it, from day 1 until the end! I definitely feel stronger, I had fun while working out (while occasionally swearing) and I am actually looking forward to trying out all the other programs. Thanks so much Georgina!

Valeria

This is the first full workout program I've completed on here :)

Anne-Gabrielle Daudelin

Again I meant 5 stars! Finished 4 week strong @ home not in 4 weeks but I did it 💪 Amazing. Loving it. I’ve been mixing it up with a group weights session but realised Georgina’s programme is more fun and pushing me to progress. Thanks Queen 🙏😍

I didnt finish the program in 4 weeks BUT this is the first program I have finished and I am super proud of that. Still working on making movement a habit but I'm really excited to start the next program. Definitely feeling stronger 💪  Really enjoying the app. Thank you for making it!

Lauren

Officially completed all 4 weeks now and really enjoyed it! Just wanted to say thank you for creating a great programme that’s affordable and easily accessible for all. And you’re so sweet for always replying to us too! Looking forward to the next 4 weeks 💪 Hope you’re having a lovely Christmas! 🎄 xx

Aliyah Egbewo

Warm up circuit:
- Star jumps 4 x 30 seconds
- Plank 4 x 30 seconds
- Superman 4 x 30 seconds

Workout:
- Bent over DB rows 4 x 10-12 (each side)
- DB pullovers 4 x 10-12

Superset 
- Hammer curls 4 x 10-12
- Bicep curls 4 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

W4/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?

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.

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!

W4/D4 Upper body | Back & Biceps

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