Name: Playbook - Natalie Bally - W1/D3 Full body - In gym
Uploaded: 2021-07-11T12:52:12.845Z
Duration: 45 min
Description: W1/D3 Full body - In gym

Alice

Brianna

olivia

Caden Larsen

Loved it! Got my legs shaking and arms quivering 😅

Gabi

Really great workout for me! Exactly the kind of variety and intensity I was looking for.

Solomon

Melissa

Alyssa

Such a great workout! Thank you for giving me the guidance I’ve been needing and making me feel confident in the gym!

Julia

Gretchen

Ana Maria Albarracin Rodriguez

These workouts gave the confidence boost to do more than cardio at the gym. I’m only on day 2 but I get excited to go to the gym and then I’m even more happy afterwards. I usually get frustrated at the gym but I feel like I can actually workout and correctly!

Morgan

Helena

Meagan

Tori

Laura

Olivia

Malak

It was great!! Definitely challenging but I really enjoyed it!!

Shelby

Susanna

Maggie

Amberly

Love this workout! I subbed the iron legs for leg press. Not sure if it works out the right areas but I wanted to incorporate it. Wondering if you can make workouts with tension bands?

Mirada Senior

Kamryn

Makenna

First workout in about a week and it felt great, got me really sweaty. Thank you girlie

Lisette

Brooke

Sarah Blair

Goblet Squat  4 x 10 
Lateral Raise  3 x 12
Seated Hammer Curl  3 x 15
Iron Legs  2 x 10 
Single Leg Deadlift - each leg   4 x 10 
Front Raise + Tricep extension  4 x 10
Squat to Press  3 x 15

-Stand holding a dumbbell by the end goblet style
-Lower into the bottom of a squat
-Stand up out of squat 
-Repeat

Goblet squat

-Stand with a dumbbell in each hand
-With slightly bent arms raise your arms up laterally until your hands are at head height 
-Lower the dumbbells back to the starting position

Lateral raise

-Sit on a bench with a dumbbell in each hand in the neutral position
-Curl the dumbbells upper with your palms facing each other
-Lower the dumbbells 
-Repeat

Seated hammer curl

-Stand  with your hands at our head
-Step back into a reverse lunge alternating both legs
-Perform  a bodyweight squat 
-Repeat sequence- 2 reverse lunges (each leg ) 1 squat

Iron legs

-With a slightly staggered stance and a dumbbell in each hand
-Hinge a the waist and knees and lower the dumbbells to the ground 
-Stand back up and repeat

*Work both sides

Single leg deadlift

-Stand holding dumbbell by its ends in your hands
-Raise the dumbbell to the front and overhead
-Once overhead lower the dumbbell behind your head and back overhead activating your triceps 
-Repeat sequence

Front raise tricep extension

Squat press

W1/D3 Full body - In gym

Omg I've been following you for years but just finally did a workout. Wow 🔥🔥 you're awesome Nat!! 🖤

Vanessa

Tessa

I literally am dying, I can’t feel my legs

W1/D1 Lower body - In gym

Tina

What is an exercise that can work the same muscles as hip thrusting?

Emily

W1/D4 Lower body - In gym

Jordan

i cannot move my arms 💖💅🏽💞🤭

Michelle

W1/D5 Upper body - In gym

Tough!! One note - last set is abductor? Bc your video demonstrating it looks like an adductor workout

Stephanie

Christina

W2/D1 Lower body - In gym

W2/D2 Upper body - In gym

Molly

W2/D3 Full body - In gym

I’m enjoying the program so far, but I really Dont understand why you programmed 2 deadlift days in a row… so far 2 weeks in I’m not getting the rationale behind the structure of this program

Robyn Valentine

W2/D4 Lower body - In gym

Couldn’t do Trz bc my gym closed earlier than I thought but this still kicked my butt

Madison

W2/D5 Upper body - In gym

Sydney

W3/D2 Upper body - In gym

You put abductor instead of adductor I think

great! Could you provide variations of some exercises (like when we can’t do pull throughs)

Ry Wood

W3/D1 Lower body - In gym

Carolien

Natalie

W3/D3 Full body - In gym

I literally had to sit on the ground for 10 mins bc my legs would not work

MY LEGS WERE SHAKING BY THE END OF THIS WORKOUT! I loved it

Samantha

good. iron legs leave my legs shaking 🤣🥲

Nora

W3/D4 Lower body - In gym

I’d just love to be able to keep track of my weight for each exercise! Other than that it was amazing.

Nyota

W3/D5 Upper body - In gym

The first exercise (deadlifts) says 12-12-12-21. I’m assuming it’s supposed to be 12 like the others. Just wanted to let you know.

Mackenzie

W4/D1 Lower body - In gym

W4/D2 Upper body -In gym

There was a funny glitch on the front-db squats, not sure if it was on my end or the app!

Grace

This one was rough but in a good way! 💕

W4/D3 Full body -In gym

KILLER! I’ve always hated Bulgarian split squats but this week I could really feel how much stronger I’ve gotten over the past four weeks!!

W1/D3 Full body - In gym

Community

More workouts from Natalie Bally