Name: Playbook - Nona Bayat - Week 1: Day 4 - Full Body
Uploaded: 2021-10-15T04:51:50.269Z
Duration: 65 min
Description: Week 1: Day 4 - Full Body

I can definitely start seeing a difference in my arms and in my waist.

Clarisse

Madison

LaRaelle Aceves

High knees and me are not friends lol but we will be…also, anyone did swim in high school? Is it just me getting streamline flutter kicks for dry land workout flashbacks 😅🥲😩

Alyxandra

Add some alternative exercises or low impact

Sarah

Michelle

Challenging! Definitely worked my body differently than I’m used to and it feels empowering that I did it 💪🏼👊🏻

Langley

Adri

Kailey

It was challenging, I sweated my butt off. Loved it!

Melissa

I wasn’t able to complete a few. I’m too weak to be doing most of the workout from today. Can u also add warm ups and post workout stretches?

Jana

Breyanna

Alexandra Martinez

Emilia

🔥 🔥 holy crap! Yes! Gimme more of this haha

Ashlen

Hannah

Maithê

Laura

Casey

Some of the exercises aren’t specific like each arm or just one. Example; the full body squats to shoulder

Cynthïa

Just finished my first week using a workout app for the first time ever and I wish I fed years ago. My body responded to her simple yet effective workouts right away. I was paying hundreds for personal training and was left exhausted and sore after every single workout, at least that was my experience. I love the breakdown of every exercise and the rest timer. Good freakin job Nona you go girl 👏🏼💯

Lamita

Sylvia

Cristina

Xzadiya

Natasha

Skyler

I loved it! As everyday passes I’m getting more comfortable in the gym and also more confident! I’m really loving this!

Viviana

Loving your program so far, I have never felt this confident in the gym, deff will keep my subscription. Cant wait to finish the 5 weeks!

Marilyn

This one I feel was challenging but not as challenging or as long as some of the other workouts! I think there could be more added!

Morgan

Larkin

It was a shorter workout so I did some extra when I was done, but still really good!!!

Eden Roberts

Agyemila

Alexandra

Emily

Mirsha

Nevaeh

Jessie

Hala

Syera

loved this workout! full body might be a new favorite

Faith

maddie

Anta

This workout was not as challenging. I don’t feel satisfied with my workout. Other ones have been great! Thank you

Sanna

Diana

myla

This is amazing, I've been wanting to change my routine and... I'm seeing better results even working out less time than before 🤍

Mayra

Sonal

Latoya

Full Body Day! This should be a bit easier than the other days, now let’s crush it!

•raise hips
•keep hip and glutes off the ground 
•dig heels into the ball and pull ball towards your glutes 
• keep back straight and arms flat at your sides

Stability ball hamstring curl

•do not lock knees when you come up, keep them slightly bent 
•core is engaged 
•knees at 90 degree angle 
•push through your heel
•other leg on the bench should be neutral

Bulgarian Split Squats

•hammer curl to lateral raise to tricep extension 
•slow and controlled movements 
•back is straight, core is engaged, shoulders are rolled back 
• 1 rep is when you complete one hammer curl, one lateral raise and one tricep extension

Triple Threats

•core is engaged 
•pull your legs upwards with your abs

Crunches

•back is straight 
•core is engaged 
•pushing upwards through heels 
•knees at 90 degrees

Squat to Shoulder Press

•core engaged 
•pull legs up and bring to other side 
•moving legs with your core

V-Ups

•core engaged 
•bring knees to hands 
•back is straight

Knee Highs

•hands are in streamline position above head (not touching ground)
•core is engaged 
•no gap between mat and back 
•toes pointed

V-Line Flutter Kicks

Week 1: Day 4 - Full Body

Haven’t been motivated to hit the gym due to not being able to find workouts that worked for me and it’s day 1 and I feel so much better and it was such a good workout!!!

Alexis

After coming back from the gym after a 4 week hiatus, I feel pumped once again! Thank you! ♥︎♥︎♥︎

Jana Chang

Week 1: Day 1- Shoulders & Triceps

Felt it everywhere I was suppose to … I think 🥲🤣 Get it I guess 😭💪🏽

Juliann

My legs and abs have never felt so horribly amazing, best leg day i’ve had in a long time 😂❤️

Week 1: Day 2 - Full Legs

Leyla

Nicki

Week 1: Day 3 - Back & Biceps

Megan

My sister and I did this and it was crazy painful! But totally worth it 🤩

Kryzl

Week 1: Day 5 - Glutes

Loved loved loved your workout!
Your demos help so much. Im so happy with my first workout!

Gabriela

Krystel

Week 1: Day 6 - Full Upper Body

I can finally start seeing definition in my triceps

Camelia

Sandra

Week 2: Day 1- Shoulders & Triceps

Natalie

Week 2: Day 2 - Full Legs

Arms and back are both burning like crazy

Luci

Week 2: Day 3 - Back & Biceps

You kill me everyday.. but this one??? Oh this is the one 💪🏽

Kicked my butt;; but I can already tell such a huge difference in my form and muscle movements/strength by using your tips!

Emmely

Week 2: Day 4 - Full Body

Still trying to perfect my form on the hip dips but I’ve grown to love doing cardio on the stair master over a treadmill/running. ❤️❤️❤️ love love love learning from you!

I love when my butt hurts this much 💪🏽😝

Week 2: Day 5 - Glutes

Week 2: Day 6 - Full Upper Body

Arm day is usually boring for me but today was great!!🫶

It was amazing. Suprised my self with the endurance I am building up!!!

Week 3: Day 1- Shoulders & Triceps

It felt good to get back into it after giving myself a break to move houses! Great workout to come back to!

sabrina

Lily

Week 3: Day 2 - Full Legs

It was an amazing workout, really made me sweat!

Indi

Week 3: Day 3 - Back & Biceps

I got sick after I did this,, I think i overworked myself. But it helped me learn my limits and take care of myself more.

This full body one is the only thing to make me sweat 🥵🥵!!!

Cecilia10

Week 3: Day 4 - Full Body

Another amazing workout just as always❤️

Jennifer

Week 3: Day 5 - Glutes

I feel myself getting stronger! We were able to up the weight this week!

Coral

Week 3: Day 6 - Full Upper Body

🔥 this was great! My Triceps are on fiiiiiiyahh

Maria Cruz

Week 4: Day 1- Shoulders & Triceps

I love and hate leg day at the same time!The burn is so good!🔥🔥🔥❤️Love Nona

Araxi

Kenzie

Week 4: Day 2 - Full Legs

I started over after 2 months! Was hard but I killed it 💪🏽

Week 4: Day 3 - Back & Biceps

Rachael

I hate Sunday’s. I do this on Sunday (cuz it fits my school schedule better) and I hate Sunday’s but I still do them and it always kills me. But I kill the other days 🤪

Week 4: Day 4 - Full Body

Carla

Week 4: Day 5 - Glutes

Week 4: Day 6 - Full Upper Body

Week 5: Day 1- Shoulders & Triceps

melania malla

Seeing some contour on body! Thank you Nona!

Shradhdha

Love this workout, we do it every Saturday ❤️‍🔥

Cady

Week 5: Day 2 - Full Legs

Loving this program and the differences I’m seeing in my performance and muscle tone 💪🏼🫶🏼

Week 5: Day 3 - Back & Biceps

I felt good today and so the workout felt good! Usually I struggle to do full body but today was amazing!

Tiamarie

Week 5: Day 4 - Full Body

Schnael 😍

Litzi

Week 5: Day 5 - Glutes

I just finished the program! I took me longer because I moved to another country but I’m glad I did it! 💪🏽

Nona your workouts are incredible, I have officially finished my 5 weeks challenge and I’m ready to start the 75 days. This has really giving me some confidence back!

Week 1: Day 4 - Full Body

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