Name: Playbook - Sadielee Thomas - W1/D3 Week 1 Day 3 Arms & Abs
Uploaded: 2026-05-29T19:56:13.157Z
Duration: 20 min
Description: W1/D3 Week 1 Day 3 Arms & Abs

That was quick but so good! That last exercise was so hard for me! Great challenge!

Katheryn

ladt excerice was very hard to implement.

Patrycja

Love it, quick and burning
About the timer, its easy, just tap on it 2 times and then just add the time. 
I like to ads for a whole minute so 30 secs i work out and 30 swcs u rest.
Not difficult at all

Maria

chantal

Last exercise felt odd, but other than that I loved it.

Carrie

Andrea

this wasn’t my favorite but still super challenging. pleaseeeeeee fix the timer. it takes so much of my workout time to adjust every round/workout

Danielle

3 rounds! So glad I did it. I love these workouts ❤️‍🔥

Ladies- the timer isn’t set incorrectly or confusing, you just have to set it up right! Set the timer for the session length, 1min for each movement
(30sec on + 30sec of rest)

Farrah

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

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.

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

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

Helena

W1/D1 START HERE - About Program

Good. Couldn’t do all the push ups but eventually I will fingers crossed

Michel

W1/D1 Week 1 Day 1 Full Body

It was a great starter workout. I haven’t worked out in a very long time! Perfect time too for a busy mama.

Paola

❤️❤️❤️so 🌶️ spicy. Love love

Kandice

W1/D2 Week 1 Day 2 Total Lower Body

Emily

Loved this. I did 4 rounds of 1-2 minutes per exercise without the rest in between, 1 min between rounds. Great all-rounder and my body (which has been feeling sore and inflamed from too much heavy lifting) is feeling stretched and amazing. Thank you!

Jasmine

W1/D4 Week 1 Day 4 Full Body

Love this!!! So effective for glute burn.

W1/D5 Week 1 Day 5 Booty & Abs

Shternie Posner

the perfect workout if you’re short on time and looking for a burn 💦

Emma

W1/D6 Week 1 Day 6 Full Body

Catie

Great work out! Feeling de soreness.
Reading the comments, my loves it's impossible to workout more time than 20 mins
It's the same amount of exercises,  same amount of time.

W2/D1 Week 2 Day 7 Full Body

Simona

W2/D2 Week 2 Day 8 Total Lower Body

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

Mana

W2/D3 Week 2 Day 9 Arms & Abs

Marizsa

Shoulders are killing me in the best way!

Melissa

W2/D4 Week 2 Day 10 Full Body

W2/D5 Week 2 Day 11 Booty & Abs

I want to start working on more reverse planks. So much harder than you think!

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

Freya MacCormack

W2/D6 Week 2 Day 12 Full Body

W3/D1 Week 3 Day 13 Full Body

W3/D2 Week 3 Day 14 Total Lower Body

W3/D3 Week 3 Day 15 Arms & Abs

LOVE all of your workouts so far!  Love the app, THANK YOU!!!

Jody

W3/D4 Week 3 Day 16 Full Body

Those single leg bridges are coming easier ✨

Have told my friends to check these workouts!

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

Heather

W3/D5 Week 3 Day 17 Booty & Abs

W3/D6 Week 3 Day 18 Full Body

Diana

Samala

W4/D1 Week 4 Day 19 Full Body

🔥🔥🔥 the further you go , the better it feels

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

Taylor

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! 🔥🔥🔥

W4/D4 Week 4 Day 22 Full Body

Added ankle weights for this one and it was awesome!

W4/D5 Week 4 Day 23 Booty & Abs

Superb. At this point I feel a lot stronger than when I started

Makayla

W4/D6 Week 4 Day 24 Full Body

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

Tara

W5/D1 Week 5 Day 25 Full Body

Adoring this program. Seeing amazing results.

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

W5/D4 Week 5 Day 28 Full Body

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

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

W6/D3 Week 6 Day 33 Arms & Abs

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

Mallory

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! 🔥

Whitney

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

45 seconds on, 15 off is a killer!! You know how to bring it Sadie! 💪🏼

W7/D1 Week 7 Day 37 Full Body

I love this workout! By far my favorite 🙌

Alyssa

W7/D2 Week 7 Day 38 Total Lower Body

Way harder than it looks! Great burn and my arms are DEAD

These workouts are helping me to unlock my full fitness potential! Thank you! 🌟🌟🌟

W1/D3 Week 1 Day 3 Arms & Abs

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