Name: Playbook - Nona Bayat - 1/75
Uploaded: 2022-03-03T16:02:14.752Z
Duration: 90 min
Description: 1/75

Felt great Day 1 ✅✅✅🎉🎉🎉🎉

Tiffany

Love that the Workouts are fast done! I‘m also Running a Business and it saves time + is Great for my mental Health because I‘m going outsite for a Walk everyday!

Laura

I can already feel my shoulders burning it was a great workout

Alondra

Taegan

Maricel

Exactly what I needed as a beginner trying to get shredded like Nona!

Samantha

Jeilyn

Felling amazing 1st workout from this program feels great.  Big burn!!

Wendy

Jeslyn Yeoh

it felt so good to feel my muscles actually working <3 feels good to have a workout to follow

Sevannah

Anamari Caban

My gym doesn’t have a cable machine that will allow me to do the crunches so I adapted and added in one of your ab workouts 🤷🏻‍♀️

Langley

Ebru

Cherissa

Oooo the burn is real!! Great Day 1 workout

Dani

Lamia

Reyna

Ofi Almutairi

Carolina Betancourth

Maria Cruz

Rubi

Debora

Felt good to be back after a while of not working out

Kamilah

Have an alterative workout for equipment that I may not have at my gym

Nicole

This workout was fantastic I’m definitely sore

Christina

Angelaaa

Isabella

Aliza

This workout was really good. I loved it.

Trish

Nargiza Karimova

Girl my shoulders are DYING (in a good way)! Who knew 5lbs could be so heavy😮‍💨

Brandee

Tammy

Itzamal

Danielle

I’ve never been humbled in the gym by 5lb dumb bells 🤦🏽‍♀️ my shoulders were on fire!

Britta

I’ve been wanting to start my journey for a while. I just didn’t know how. I’m shy when it comes to working out around other people. And I decided to join the team. Today is day 1 for me and I enjoyed this. Can’t wait for more!

Natalie

Julie

Sophie

Franchesca

I replaced some workouts with an alternative because i did not have some weights but I made it work !

Kasiana

This workout was intense 🔥. I didn’t finish the second last one with the cable row because my gym doesn’t have the set up.

Darianni

Great! Nice and easy way to get back into things!

Christine

grace

Shoulders
Equipment: rope attachment for cable, dumbbells, barbell

•10 reps of lateral raises to 10 reps of front raises 
•lead with elbows, not wrist 
•keep core engaged

Superset: lateral raises to front raises

•shoulder press to bicep curl
•start out with dumbbell in front of your chest then push upwards, then turn your dumbbells horizontal and perform a bicep curl 
•the slower you go, the harder it gets

Shoulder press to bicep curl

•10 reps of overhead press to 7 reps of upright rows 
•lead with elbows
•keep wrists straight 
•engage core

Superset: overhead press to upright row

•keep elbows to your sides
•core engaged 
•start out with dumbbell in front of chest and slowly bring it over your head then slowly down to your chest

Dumbbell overhead press

•slowly bring the dumbbell to one shoulder, then to the other shoulder 
•keep core engaged 
•back straight

Side to side shoulder press

•do not shrug shoulders
•slowly bring dumbbell in front of your chest then slowly bring it back down
•keep core engaged and back straight

Dumbbell front raises

•grab rope but do not use arms to pull rope down, use your ab muscles 
•keep a slight bend at the knees 
•have lower back against cushion 
•exhale when pulling down and inhale when going back up

Cable crunches

Walk in nature

1/75

I’m just wondering in  the number of repetitions is correct?

Araxi

2/75

Amazing did this again but this time at 21 weeks pregnant. Of course I skip some exercise but feel good for doing it. 🙌🏽

Awesome!! I’m redoing these workouts started it over!

Fanny

3/75

I give myself a rate of 3 stars 🤣 Couldn’t do like 2-3 of the exercises 🥲💀

Juliann

4/75

Nicki

5/75

Sandra

Andreca

6/75

Michelle

Thank you so much now my butt has abs of steel <3🤰🏽

Jazzmeen

7/75

Definitely STRUGGLED!!! But I got through it 🥵

Bianca Pena

8/75

alexandra ruiz

Naeemah

9/75

Jinx

Ester Tania

Killer day last 2 minutes I was struggling but pulled through super proud! 👏🏽

1/75

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