Name: Playbook - Sadielee Thomas - W1/D3 Week 1 Day 3 Arms & Abs
Uploaded: 2024-04-19T20:25:01.212Z
Duration: 20 min
Description: W1/D3 Week 1 Day 3 Arms & Abs

The timer doesn’t work. It’s confusing to understand if it’s 30sec on 30sec repeat before moving to the next exercise or not. One way is a 14min workout. The other is a 28min.

Jessi

Kristen

Rita Fernandes

Courtney

Please fix the timer to go with the workout!

Abby

Tess

The timer! It would be so nice if we actually use it for both the workout and rest. And 5 sec countdown to start the workout

Mari

Tavita

wish it was reps instead of timed. also the timer isn’t correct. i also wish that when you start the timer, it gives you 5 seconds to get into position

Jessica Evans

Movements are good! But I think the instructions on timing is really confusing. It says:
30 seconds on
30 seconds off
2 rounds
1 minutes rest
For each movement. Hard to determine if you’re supposed to repeat the movement twice in a row, or do 30 seconds on and move to the next until the 2nd round. Also the timer is set to 20 seconds which is confusing and unhelpful when you’re trying to time your movement time.

Alex

Personally, the last exercise was the hardest one for me.

Maria

If it’s a 30 seconds, the timer should be of 30 secs

Amazing upper body day! I love how effective these workouts are!!!!

Casi

Lily

Thank you for simplifying and condensing these daily workouts to be much more digestible. I'm more motivated than ever because they are short and sweet! It's not supposed to be easy. I appreciate the challenge. And when needed, I simply omit the weights and I'm still getting a good engagement.

Briana

Quick and sweaty! Really enjoyed the challenge of the tricep extensions.

Cassie

Half of these were too difficult for me. I know this wasn’t sold as a beginners class but since I used to work out, I thought I’d be able to try and keep up. I’m definitely finding that’s not the case. I wish there were alternatives to help get you to this point in these videos. These would be great if I were more in the intermediate range.

Kallita

Alternative exercises please ! I struggled with some exercises and felt like I was doing them right

SCARLET

Maricarmen Garcia Peña

Great! Loving these workouts. It’s so much less daunting knowing that I only need to fit in 20 minutes with 3 small kids at home. Thank youuuu 🙏🏼

Andie

Enjoyed the workout but could not figure out how to get my body to do that last exercise haha

Lindsey

Kaitlynn

A couple of these moves from today feel too tricky for the very beginning and would have been better to ramp up to, but did what I could!

Elise

I love that they seem like gentle movements in the moment but prove themselves as soon as it ends! I can feel that my muscles were worked and strengthened. 🫶🏼

Katie

Great! I wish timer was for the 30 seconds of workout instead of rest time though

Monica

Tough, but felt good! Wish the timers were set to 30 seconds

Blair

It’s was great, just the right amount of fun and challenging

Danielle

Those side lying ones had me dying.  Good workout!

Mila

Love the workouts so far! I would only request a timer on each workout. The rest timer is only 20 seconds on this one so was having to add time to it each exercise.

Haley

I could not do the side lying curl. Had to try to figure out a modified easier version. Not a fan of having to figure this out part way through the circuit program. Might be useful to show two videos of an easier version and more difficult version (in the top and bottom portion of the screen). Otherwise enjoyed the exercises!

Gracie

Workout is great, the timer is annoying. It would be great if there was an interval timer with a countdown period to get ready for the next move

Kayla

the last move humbled my triceps 🫠🫠🫠

Rach

I’m confused was each set 20 seconds on the timer or 30 seconds like the directions say?

Hannah

As if my arms weren’t already sore enough… 🫠 another great workout!! 💪🏻

McKenna Molt

Absolutely feel the burn! I love the step by step instructions. 🫶🏻

Bianca

Jesslyn

Marie

Great. Rushed the resting period because I have an early morning meeting at work. Got it all done in about 15!

Anna

Today’s workout is an arms and abs focused routine that is designed to target the entire arm and deep core muscles. This workout will effectively burn body fat while strengthening the targeted muscle groups. The arms and abs workout will consist of multiple exercises that are specifically chosen to target the biceps, triceps, forearms, and deep core muscles. The workout will be challenging, but will produce noticeable results over time.

30 seconds work
30 seconds rest
2 rounds
1 minute rest between rounds

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell Bicep Curls

- Bend forward bringing your chest to your thighs
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Dumbbell Reverse Fly

1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet hip-width apart. 

2. Lower your body towards the floor by bending your elbows, keeping your body in a straight line. 

3. Push back up to the starting position and immediately push your hips back towards the ceiling, keeping your arms straight. 

4. Lower back down to the starting position and repeat the push up to push back for the desired number of reps. 

5. Make sure to engage your core and keep your body in a straight line throughout the entire movement. 

6. Remember to breathe in on the way down and breathe out on the way up. 

7. As you get stronger, you can increase the difficulty by adding in a clap at the top of the push up or adding in a hop when you push back.

Push Up to Push Back

1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet hip-width apart. 

2. Lower your body towards the floor by bending your elbows, keeping your body in a straight line. 

3. Push back up to the starting position and immediately lift your right hand and tap your left ankle. 

4. Return your hand back to the starting position and immediately lower your body back down into a push-up. 

5. Push back up to the starting position again and lift your left hand to tap your right ankle. 

6. Continue alternating sides for the desired number of reps. 

7. Make sure to engage your core and keep your body in a straight line throughout the entire movement. 

8. Remember to breathe in on the way down and breathe out on the way up. 

9. As you get stronger, you can increase the difficulty by adding in a clap at the top of the push-up or adding in a hop when you push back up.

Push Plank with Dumbbell Alternating Ankle Taps

1. Start by lying face down on an exercise mat with your arms extended out in front of you and your legs straight behind you. 

2. Engage your core and lift your right arm and left leg off the ground, as high as you can while keeping your hips and pelvis flat on the mat. 

3. Hold this position for a few seconds, then lower your arm and leg back down to the starting position. 

4. Repeat the movement with your left arm and right leg, lifting them off the ground as high as you can while keeping your core engaged and your hips and pelvis flat on the mat. 

5. Continue alternating sides for the desired number of reps. 

6. Remember to keep your movements slow and controlled, focusing on engaging your back muscles and maintaining proper form. 

7. As you get stronger, you can increase the difficulty by holding a light weight in your hands or by extending your arms and legs further away from your body. 

8. Always listen to your body and stop if you feel any pain or discomfort.

Alternating Superman

1. Start in a plank position with your hands holding dumbbells, shoulder-width apart and your feet hip-width apart. 

2. Engage your core and lift your hips up and back towards your heels, coming into a bear hover position with your knees hovering a few inches off the ground. 

3. Keeping your core engaged, row the left dumbbell up towards your chest, keeping your elbow close to your body. 

4. Lower the weight back down and repeat with the right arm. 

5. Continue alternating sides for the desired number of reps. 

6. Make sure to keep your hips and pelvis stable throughout the movement, avoiding any twisting or rotating. 

7. Keep your movements slow and controlled, focusing on engaging your core and back muscles. 

8. As you get stronger, you can increase the weight of the dumbbells or add in a push-up after each renegade row. 

9. Always listen to your body and stop if you feel any pain or discomfort.

Bear Hover with Renegade Row

1. Begin by lying on your side with your legs extended out straight and your bottom arm extended out straight as well, with your hand supporting your head. 

2. Place your top hand on the ground in front of your chest, with your fingers pointing towards your feet. 

3. Engage your core and lift your hips up off the ground, coming into a side plank position. 

4. Keeping your top hand on the ground, slowly lower your body towards the ground, bending your elbow and bringing your shoulder towards the ground. 

5. Pause briefly once your shoulder is near the ground, then slowly extend your arm back up towards the ceiling, squeezing your triceps at the top of the movement. 

6. Repeat for the desired number of reps, then switch sides and repeat on the other side. 

7. Make sure to keep your core engaged throughout the movement, avoiding any twisting or rotating of your hips. 

8. Keep your movements slow and controlled, focusing on engaging your triceps and maintaining proper form. 

9. As you get stronger, you can increase the number of reps or add in a slight pause at the bottom of the movement to increase the tension on your triceps. 

10. Always listen to your body and stop if you feel any pain or discomfort.

Side Lying Body Weight Tricep Extention

Arms & Abs

W1/D3 Week 1 Day 3 Arms & Abs

Tiffany

Diana

Ashley

W1/D1 START HERE - About Program

Lindsay

I wish that the timer had a tabata setting for 30 or 60 seconds. It would make tracking simpler while staying in the zone.

Christina Zoernig

I definitely misunderstood the 30 second rests vs 1 min rest and did one exercise at a time instead of doing them all and THEN doing the second round 😅🤣 I think it was because I was doing the exercise one window at a time instead of seeing the steps laid out. Anyways still loved my workout! First one and I’m looking forward to staying commited.

Kevyn

W1/D1 Week 1 Day 1 Full Body

Athena Smith

The instructions for the scissor/cross-at-the-shins leg exercise was a bit confusing. The instructions say to keep legs bent and parallel to the floor, but the video shows the legs completely perpendicular to the floor bending at the hips. I wasn’t sure which one to follow. Maybe I misread the instructions?

Amy Valdez

W1/D2 Week 1 Day 2 Total Lower Body

Shayla

😪 Day 4 check in. 
Heart rate up and such a good switch up

Farrah

W1/D4 Week 1 Day 4 Full Body

Day 5 🫡 Loved the glute kickback crossover ❤️‍🔥

Would love recommendations and options for if we don’t have access to props such as bands!

W1/D5 Week 1 Day 5 Booty & Abs

Really enjoyable, and I could feel the burn on my abs!

Freya MacCormack

Abigail

W1/D6 Week 1 Day 6 Full Body

Week 2 & mid workout I text my partner I’m so glad I came to this workout ❤️‍🔥

Awesome! Those ski jump things looked simple but holy moly did it get my heart rate up!

Candace

Genuinely confused on the structure of this program. I feel frustrated that I don’t know for certain that I’m following it accurately. The instructions are really unclear to me because there’s mention of moving from one movement to the next with no rest, but then also taking 30 seconds off between movements. Also, unsure about whether to do each movement 2 times per round, or just once. I wish there was better descriptions

W2/D1 Week 2 Day 7 Full Body

Week 2 Day 2 done! 
The Goblet Squats were my favorite- noticing some slight definition in my calf’s and inner thighs

I’m sweating really hard after this one

Mana

W2/D2 Week 2 Day 8 Total Lower Body

Love the feeling of push-ups getting easier! ❤️‍🔥

Loved it! Feeling the effects in my arms and abs!

W2/D3 Week 2 Day 9 Arms & Abs

Felt like I could really commit to what I was doing for the first time. Pretty nice feeling.

My favorite one so far! Kept my heartbeat up. Feels good!

Taylor

Samala

W2/D4 Week 2 Day 10 Full Body

This workout was so much fun and so effective!

Francesca

Kellie

W2/D5 Week 2 Day 11 Booty & Abs

I am loving these workouts! I am feeling so fit and strong!

Loving these workouts so much. They’re efficient. Clear instructions. Beautiful, strong, inspiring instructor!

Moriah

W2/D6 Week 2 Day 12 Full Body

One of the best of the full body workouts so far!

Mallory

W3/D1 Week 3 Day 13 Full Body

That was intense!  I had to modify the single leg glute bridge but still felt it. Fantastic workout!!  🔥🔥🔥🔥🔥

W3/D2 Week 3 Day 14 Total Lower Body

Awesome workout. Wish there was a nutrition plan or ideas to go with it.

I was dying but I feel so much stronger!  I can’t believe the strength I’ve already built!!

W3/D3 Week 3 Day 15 Arms & Abs

Tatum

Carley

W3/D4 Week 3 Day 16 Full Body

Sadly the last move is a tough one for me to get 🥴

Heather

I loved these exercises! I can feel my strength improving!

Love these workouts! I’m 5 months postpartum and noticing a difference in my core strength 💪

Emma

W3/D5 Week 3 Day 17 Booty & Abs

Great workout today. My abs are on fire👌

W3/D6 Week 3 Day 18 Full Body

W4/D1 Week 4 Day 19 Full Body

Sadddiiieeee you’re trying to kill me 🫠😌 my legs are jello!

W4/D2 Week 4 Day 20 Total Lower Body

On fire! These workouts we making me feel so fit and strong! 🔥🥳

Hailey

You know you’re doing something right when you make someone like me who hates doing arm workouts actually enjoy it and feel stronger each day. Giving me the motivation to get stronger and carry my son for as long as I can.

Alexis

W4/D3 Week 4 Day 21 Arms & Abs

Such a good one! Was sweating the whole time

It’s so exciting to track your progress in just a few weeks. When I started I couldn’t do some of these moves for the full time! 🔥🔥🔥

Best full body by far!! Great set of exercises!!!!!

W4/D4 Week 4 Day 22 Full Body

Jorgan

W4/D5 Week 4 Day 23 Booty & Abs

Makayla

W4/D6 Week 4 Day 24 Full Body

Sweating like mad (in the best possible way!). 🔥

Tara

Long… wish they were a little shorter : / might go back to the 15’s but worried I won’t see growth :’(

W5/D1 Week 5 Day 25 Full Body

Gris

W5/D2 Week 5 Day 26 Total Lower Body

Caila

W5/D3 Week 5 Day 27 Arms & Abs

My favorite one so far! Burned the whole time

Sad today. Working on a holiday while fam is at the beach. This cheered me up a little. ❤️

W5/D4 Week 5 Day 28 Full Body

Love how strong I feel after doing these workouts for the past couple weeks! So amazing!

Whitney

W5/D5 Week 5 Day 29 Booty & Abs

Felt the burn the whole time! Loved this one

I really enjoyed this combination of moves!

W5/D6 Week 5 Day 30 Full Body

I love these full body workouts! Keeps me feeling strong

Really enjoyed that workout! Feeling so strong and healthy! 🤗🔥

W6/D1 Week 6 Day 31 Full Body

Feeling so fit and strong with these workouts! 🤗

Dripping today 😰 still can't do the flute bridge with a cross. I keep thinking I'm gonna get the muscle for it but it's so hard!!

W6/D2 Week 6 Day 32 Total Lower Body

Tough to get back at it, but gotta get back in the game!!!

W6/D3 Week 6 Day 33 Arms & Abs

Feeling so fit and strong! And my abs are really starting to show! 😍😍😍

W6/D4 Week 6 Day 34 Full Body

This one had me dripping sweat. Love this program!

W6/D5 Week 6 Day 35 Booty & Abs

Late in the day which I hate but I got it done! ✅

W6/D6 Week 6 Day 36 Full Body

Going from 30-45 seconds is killer! Feels good to test my limits. Definitely felt the burn! 🔥

I love all of the workouts so much! I haven’t felt this fit before! 😍

W1/D3 Week 1 Day 3 Arms & Abs

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