Nadina Zarifeh

Circuits

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Here you will find workouts that contain daily circuits. These workouts are definitely a sweat breaker and they push your boundaries but trust me you will feel AMAZING! These daily circuits are for those who have advanced past Level Up+. If you find these workouts challenging take breaks as needed but push yourself so that in time your breaks become shorter and less frequent. You will need to choose your own warm up and cool down as they are standalones. Your weekly schedule should be 4 workouts a week with 3 rest days. 2 of those can be active rest. You will need a mat, dumbbells, ankle weights, skipping rope and your water bottle of course! Have fun!

Bodyweight, Cardio, Functional, Legs
Level:
Advanced
Bodyweight, Cardio, Functional, Legs
Level:
Advanced

Workouts

15 Min Full Body + DB + AW
15 Min Full Body + DB + AW
5.0
1
Strength, Toning, Home, Full Body, Functional, Advanced
Back & Core Circuit + DB
Back & Core Circuit + DB
5.0
Back, Abs & Core, Bodyweight, Home, Advanced, Toning, Strength
Upper Body, Back & Core + DB + AW
Upper Body, Back & Core + DB + AW
5.0
Abs & Core, Strength, Back, Functional, Advanced, Home, Upper Body, Toning
Full Body Circuit + DB + AW
Full Body Circuit + DB + AW
5.0
1
Home, Toning, Advanced, Functional, Full Body, Bikini body
150 Rep Circuit + AW
150 Rep Circuit + AW
5.0
Full Body, Cardio, Advanced, Strength, Home, Toning
Love this app!!! Every workout is challenging and I've had amazing results
Carrie
Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
Laura
Clear, straightforward, focused workouts that are enjoyable and effective
Jess

App Features

Reminders
Set workout reminders to stay on track!
Tracking
Track your progress and share it to Instagram
Notes & Logging
Track your weights, time, and reps. Take notes to capture your thoughts when working out
Streaks
Make sure you stay on track with your goals
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Save your favorite workouts with one tap
Stream Anywhere
Stream to your TV and laptop using Apple TV, Chromecast, Roku, or Fire TV.
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Reminders
Set workout reminders to stay on track!
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About Nadina Zarifeh

Online personal trainer

Over the years I figured out a way to stay consistent within my fitness journey through every decade of change & growth. With age came greater responsibility & I was determined to remain active in some way or another without the pressure of ‘having’ to do it. I didn’t want to work out because I have to for my health, I want to workout to enjoy the process & yes, it benefitted my mental & physical health. But I’m not always motivated! I had to accept that some days I had the motivation & so many other days I didn’t! The struggle is real! I was the accountability partner for my friends but who was mine?  So, I created this app as an accountability partner for you and I. A community of like minded strong women who have me & a strong community of other women as their accountability partners too! When I was 13 I fractured my back in a PE class accident. I was a competitive swimmer at the time & continued to swim & compete for 5 years with the injury but all I was experiencing was pain & disappointment. I even wore a back brace for a year. Eventually the pain became too much & I stopped swimming. So at 18 I began to find my own way of working out. Due to the after effects with my back I really was starting from scratch. I had to find a way to get stronger without aggravating my injury which led me to develop my own way of creating circuits & putting different exercises together so that I could stay motivated, get stronger & also have fun doing it. My mission for you & I is to simply move together! One less thing for you to think about in your day! Follow along in the app & you’re good to go! Forget all the pressures we put on ourselves that end up weighing us down because unexpected things in life happen. It’s about progress not about perfection. I know that everyone’s schedules & life aren't identical but I want you to know that I’ve been doing this since I was 18 & I’m now 43! Life changes but the one consistent thing throughout these years was the way I worked out!

Frequently asked questions

What’s the difference between a Routine or Circuit?
The difference is the structure of the workout. In ‘routines’ we cycle through different body parts in a series of exercises whereas in a ‘circuit’ I have several different exercises targeting different body parts in groups. Example: Routine Leg series Arm series Core series Example: Circuit Group Cardio exercise Leg exercise Core exercise Arm exercise Repeat
What’s the schedule?
Use these workouts to compile your week. I recommend working out: 4-5 days a week with 2-3 days rest. I always recommend active rest for the rest days such as a long walk or a dynamic warm up and cool down from the app, but listen to your body. You may need to take full rest days. If you have 3 rest days you could have an active rest day for 1 or 2 of them. If you do 5 workouts a week take your full rest days. For low intensity active rest ideas from the app, choose a 5-10 min warm up (as they are dynamic) and then choose a 7-10+ min cool down / stretch.
Who are these workouts for (skill-level)?
These workouts are for intermediate and advanced levels. You land here after going through the progressive programs (Press Start & Level Up) and if you’re ready for more of a challenge after the Level Up+ workouts! This can also be a starting place for some depending on your fitness journey so make sure to browse through the workouts.
What if I find these workouts too easy?
First ask yourself, are you taking your time to do the exercises correctly with proper technique, focus (mind & body connection), control and tempo and not just rushing or going through the motions? If you answered yes then you can increase your rep count ie from 8 reps to 10, 10 reps to 12, 12 to 16 etc or increase the intervals from 30 sec to 45 or 60 sec. You can also increase your round count. Try heavier dumbbells where there are dumbbells or use dumbbells where there are no dumbbells. You can add ankle weights or if you’re already using ankle weights then add heavier ones. You can also double up and use dumbbells and ankle weights throughout the circuit but make sure you are not compromising your technique and most importantly listen to your body! You can also increase the interval where there’s an interval present but always listen to your body!
What if I find these workouts too hard?
If you find these workouts too hard drop the rep count and/or rep rounds and build up slowly. If there are dumbbells or ankle weights, use lighter options or remove the resistance until you’re ready. Also take longer rest periods if necessary. Repetition for conditioning is key. Repeat the workouts if you need until you are able to do the required rep counts and rep rounds. Otherwise I recommend going to the Level Up+ and going through those circuits and once you feel they are no longer as challenging as they used to be, come back here.
How can I ask you questions?
Message me in the app for any questions you have. I do my best to review all comments and make any recommended changes.

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