Name: Playbook - Sophia Panella - Full Body Workout
Uploaded: 2025-03-07T18:13:40.644Z
Duration: 20 min
Description: Full Body Workout

Jenna

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

Courtney

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

Brooke

SOPHIA!!! I swear I go into each workout thinking, “this doesn’t look like it’ll be anything crazy.” I’m actually drenched after this one. Feeling good👏🏻💖

Alexys

It was my first day back in the gym in almost 6 months, in thick of my literal phase and this felt awesome!

Ashleigh Morris

Left me feeling great in the thick of my luteal phase!

Hayden

Sofia

Great!! This was my first workout since the summer after finally being cleared by my PT. I was diagnosed with endometriosis this summer, and had a long recovery time after my laparoscopic surgery. Feels good to be back :) thanks Soph!!

Shannon

🔥 for the luteal phase. able to push myself while listening to my body at the same time.

Tatum

Loved it! Didn’t really feel challenged on the wood chopper move (forgot the name) haha, maybe need to go up in weight? But overall was a good workout!!

Sarah

Loved this for my luteal phase where I have super low energy levels but just enough to show up for myself

Kiersten

I don’t know what made me think this would be easy… geez this whooped my booty 😪

Eden

-Push your hips back as you come down 
- Keep the dumbbells above shoulder height 
- Press the dumbbells up at the top of the squat

Dumbbell squat press

- With wide leg stance and a flat back hold a dumbbell in each hand
- Chest facing the floor
- Pull dumbbell towards the ceiling until your tricep is even with your back
- Slowly return to the floor and repeat on opposite side
- Reps are total, 10 each side

Dumbbell gorilla rows

- From half kneeling position hold the dumbbell on the outside of your leg
- Exhale and lift the weight diagonally across your body
- Twisting to the until the dumbbell is above your head
- Control the weight back to the starting position
- Reps are per side, so 20 total

Half kneeling wood chopper

- Lay on the floor with your legs bent
- Push through your heels bringing your glutes up
- Extend your arms holding two dumbbells
- Bend at the elbow bringing the dumbbells down - Press the dumbbells up engaging your chest
- 10 reps per leg, so 20 total

Dumbbell glute bridge floor press

Full Body Workout

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!!

Mikayla

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! 💪

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!

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

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

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

Ryann

Core + Arms

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 :)

Full Body Workout

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