Name: Playbook - Georgina Cox - W9/D4 | Upper Body | Back, Biceps & Triceps
Uploaded: 2022-12-12T07:27:58.915Z
Duration: 45 min
Description: W9/D4 | Upper Body | Back, Biceps & Triceps

Camilla

Apparently, the a holes in my gym, because sadly I am still at this horrible gym (for now) did not approve of my star jumping. And I still did it!😅

Really enjoyed some new additions here, really felt my arms burning 🔥

Izzy

So good! Arms are doing it! Sorry to hear about your Grandpa. Hope you are ok.

ciara savage

Upper body I am not usually so keen on, but I really enjoyed today's workout. Feeling strong and powerful 💪 🔥

Klaudia

🔥🔥🔥 sooo good loved the new movements

Lo lo lo love doing your workouts queen!!! 💪👑

Ariadne

Baylea

This is my new favorite arm workout! Love the addition of the skull crushers and bird dogs!

Maggie

Amina

Louisa Bush

Was great! Curing the most since I’ve started was great 👍🏻 great having a mix of both home and gym workouts on the app don’t feel like I need to go to the gym every day since the home ones are so good 😊

Niamh Cusack

Such a nice workout, struggled with warm ups due to a foot injury but nice to feel like I’m getting some workout in!

Neeve

Back, Bis and Tris

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

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

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

DB skullcrushers 3x12/15
(3 second eccentric) 

Hammer curls 3x12/15
(3 second eccentric)

Bicep curls 3x12/15
(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

W9/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

I didn’t like this workout as much as the others, maybe I am doing something wrong?

Emily H.

I loved it!!! I’m barely beginning, but I’m really proud that I could accomplish that 🥹🤸‍♀️😭❤️ my legs would thank me later haha

Arantza

W1/D3 Lower body | Hamstrings & Glutes

We made it!! Completed ✔️🥹🤸🏻‍♂️

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

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!!💓

Sarah

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..🤣

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!

W9/D4 | Upper Body | Back, Biceps & Triceps

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