Name: Playbook - Sophia Panella - Core + Arms
Uploaded: 2025-03-07T18:13:40.716Z
Duration: 30 min
Description: Core + Arms

Mikayla

Loved this, low impact but still got a good burn and sweat!

Ryann

Hayden

- With legs up in a crunch position, take weight and go side to side 
- Keep core tight and engaged and go slowly throughout the movement

Cherry Pickers

- Holding the weight with your arms extended
- Bring your torso up, taking the weight overhead
- Lower with a slow controlled movement keeping your core engaged

Weighted sit-up

- Curl your torso up until it is almost perpendicular to the floor
- Slowly lower yourself back to starting position

Sit Up

Superset 1

- Keeping your core tight
- Raise your knees up as high as possible toward your armpits
- Avoid swinging

Hanging knee ups

- Behring with dumbbells at your side and hammer curl them up
- Once you hammer curl, bring the dumbbells up and shoulder press up
- Slowly return back to starting position

Hammer curl to shoulder press

- Shoulder press dumbbells up then bring dumbbells behind your head straight into tricep extensions
- Slowly return back to shoulder press and repeat

Shoulder press to tricep extension

Core + Arms

Alyssa

I’m working my way back into the gym and this was such a good workout to help get back into it!

Great low impact workout for day 1 of my cycle when I didn’t wanna workout this morning!!

Low Impact Pilates Leg Day

Sophia

Grayson

Bodyweight Pilates Lower Body

Such a good little low impact burn. Didn’t want to spend too long in the gym today and this was perfect

Abigail

Perfect burner for not wanting g to workout this morning! 🔥🏋🏼‍♀️

Low Impact Upper Body

the first workout I’ve done in a long time where I’m DRIPPING sweat. first workout with the app and I couldn’t be more excited to start this journey.

Emily

Claudia

Great workout for those low energy days! Still gives a good burn 🔥 💪🏻

Miranda

Bodyweight Pilates Workout

Good workout to start my week in the thick of my luteal phase! 💪

Courtney

This was perfect! I just ovulated and immediately feel my energy dropping so when I saw this workout for my arm day I was sold!🫶🏼

Kate

Full Upper Body

This was a fantastic leg day workout for my luteal phase. I liked that it was low impact and used mostly dumbbells and body weight. I normally use the machines but it was nice to be able to hide out in a quiet corner of the gym with some dumbbells, just what I need in my luteal phase. My legs are definitely sore though 🫶

Did this in the thick of my luteal phase and it was definitely challenging in the best way. I left feeling energized and glad I made time to get a sweat in!

Brooke

Jessica

Low Impact Leg Day

It was the perfect workout! I’m learning to cycle sync and happy to have this as a guide :)

catherine

Functional Full Upper Body

Jenna

Running behind today and this was perfect! Sweating more than I expected!💪🔥🥵

Loved this! Was feeling unmotivated for the gym today as I’m in the thick of my luteal phase and this was perfect to get me moving!

Carli

Full Body Workout

Madison

Cable Only Upper Body

Left me feeling so good!!!! Quick but a burner

Chaeli

So good! In and out of the gym just what I want for a menstrual day workout. Thank you 🤍

Ashleigh

Emma

I love how easy this is to do at home and feels so good for a lower energy luteal workout! I also love how you show me workouts I’ve either not seen before or completely forgot about. I told my fiancé about the leg workout from yesterday and he said “I forgot about good mornings!” And he added it to his workout later in the day. Love you bestie

Kalie

Functional Core + Arms

LIVED this workout! Perfect for the end of my cycle when I don’t feel like I can lift heavy, but got me sweating just enough :)

Core + Arms

Community

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