Name: Playbook - Sadie Jane - W4/D3 Upper Body
Uploaded: 2023-08-22T02:40:42.120Z
Duration: 45 min
Description: W4/D3 Upper Body

I'm really loving all the workouts! Some ideas for cool downs and stretches would be super helpful as well though! Thanks for all the work you've put into this 💕

Sarah

Strength:
-800 Meter sprints x 2
(Rest 4 mins between sets)

WOD:
(6 rounds)
-20 Dips
-20 Pushups
-20 Situps
-Plank (20 seconds)

-800 Meter sprints x 2
(Rest 4 mins between sets)

Sprints

Strength

(6 rounds)
-20 Dips
-20 Pushups
-20 Situps
-Plank (20 seconds)

Get a stories chair or bench and then place your hands on the edge and slide your butt off. Extend your legs straight and using only your hands to support dip until your arms make a 90° angle.

Dips

Lay down facing the floor. Keep your back straight and raise your body by pushing down on your hands.

Pushup

Sit Ups

Start in push up form with elbows and flat on the floor. Keep your back flat and straight. Hold position.

Plank

W4/D3 Upper Body

Explanations and Modifications

Just getting started but love the idea of accepting. I feel like so many of us start a fitness journey from a very non-accepting place.

Reneé

Beautiful. Exactly what I needed to hear. Having a hard time showing up for myself lately and this helped be ok with where I am now in order to move forward

Stephanie

Marni

Week 1 // Accept

Week 3 // PRESENCE

Week 4 // GRACE

Week 5 // BELIEF

I love the workouts! More so I love the affirmations and meditations. I am so excited to have these soul refreshing tools to access at any time.

Camille

Week 6 // RELEASE

Week 7 // SHARE

Perfect start! I need to get movin again!

Courtney

So good! I haven’t worked out since I got pregnant with my son a year and half ago and this really god my blood flowing!

Jessi

W1/D1 21-15-9

I couldn’t do it all, but I accept my body and what it can do right now. ❤️

Ashley

Azalea

W1/D2 No Equipment

Love these workouts! They’re giving me motivation to keep going!

Bridget McIntosh

Doing great! Feeling better already on day 3!

Had to modify this one a lil just because I’m so out of shape 
Had to do 10 reps instead of 20 
And the sprint I had  to jog corners of track walk sides 4 laps

W1/D3 Sprints and upper body

Loving the motivation to do more! 
I am strong
I am brave 
I can accomplish ANYTHING

Echo

W1/D4 Run or Bike

This gives me motivation! Usually I wouldn’t work out because I didn’t know what to do! This is so so helpful and amazing!

I FINISHED!!! First time this week I was able to push all the way to the end!!! 
I am strong 
I am brave 
I DID It!!

W1/D5 EMOM

Sadie’s six week program keeps my workouts fresh and motivating. I can feel myself getting stronger and I’m able to push myself beyond my limiting beliefs.

Caitlin

W1/D6 AMRAP

W2/D1 AMRAP

I am courageous 
I am fearless 
I am STRONG!

Melissa

W2/D1 Week 2 // Strength

W2/D2 Run or Bike

I am loving the change in the daily workouts! I am constantly pushing myself which not only strengthens my body but strengthens my mind as well. The story I tell myself when it comes to fitness is changing for the better. Much more positive mindset!

Loved it. Felt like I could go on and on.

Emma

W2/D3 8x10

250jump roads—- wow cardio! Feels great to get moving in the morning

W2/D4 Countdown

Boom!
I am strong 
I am powerful 
I am AMAZING

W2/D5 W2//D5 No Equipment

I have beeen looking for so long for a program that I would stick with because I LOVED it. And this is it!! I am in 2.5 weeks and cannot believe how much I have improved in just this short time. 
Thank you

W2/D6 AMRAP

W3/D1 4x40

Susie

W3/D2 Run or Bike

I was short on time and couldn’t make it to the gym today! This was a perfect quick workout to get some movement in my morning!! Thank you!!

Tessie

W3/D3 AMRAP

W3/D4 No Equipment

W3/D5 AMRAP

Sarah Jane

W3/D6 AMRAP

I have never kept to a routine like this. I start and then don’t finish... I am on week 4 of Simply Fit and couldn’t be more proud of myself. I continue to show up and feel good during and after. Thank you Sadie!

Margo

Start of week4. When I first started I was not able to even do a push up or a full crunch. Today I completed 73 push-ups and 53 sit-ups. I am so dang proud!!

W4/D1 21-15-9

W4/D2 Full Body

W4/D4 Run or Bike

W4/D5 EMOM

W4/D6 EMOM

Gray Monday morning kick start! 
I am strong
I am brave 
I amazing

W5/D1 Burn Out

W5/D2 Run or Bike

W5/D3 8-6-4-6-8

Great but doesn’t show the workout as usual

The actual workout was not a part of the section where you can check it off

W5/D4 21-15-9

W5/D5 Cardio

W5/D6 AMRAP

W6/D1 Leg Day

W6/D2 Run or Bike

Thank you! This has brought so much joy to my life, I have found strength that I knew I had but I didn’t know how to find it. 
I know I am unstoppable and strong!

W6/D3 AMRAP

Would love to have simply fit tweaked. A lot of workouts aren’t completely clear with reps and wods

W4/D3 Upper Body

Community

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