Name: Playbook - Sophia Panella - Low Impact Upper Body
Uploaded: 2025-03-07T18:13:40.707Z
Duration: 30 min
Description: Low Impact 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

Holly

Such a humbling workout, had my arms shaking🫠

Avery Doucet

A workout that actually made me feel like I did something at the end. I love this for this point of my cycle!

Shaylee

Just started incorporating low impact workouts and damn this one was killer but left me feeling amazing!!!

sofia

Perfect for luteal phase + menstrual phase🫶🏼

- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your body toward the handles 
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX row

-Start with your arms at 90 degrees
- Keep core tight
- Press the dumbbell straight up
- Lower with a slow controlled motion

Dumbbell single arm standing shoulder press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

Superset 1

- Hold dumbbell in each hand
- Hinge forward at the waist to 45 degrees, slight bend in knees
- Row the dumbbells to your sides
- Lower to starting position

Unsupported dumbbell row

- Hinge at the hips 
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with you shoulders
- Lower with control back to starting position

Dumbbell rear delt fly’s

Superset 2

- In a seated position, curl up dumbbells up press above head
- Slowly lower back down
- Keep core tight

Seated bicep curl to shoulder press

- In a seated position, grab one dumbbell and press that above your head
- Drop dumbbell behind head for tricep extension and slowly lower back down 
- Keep core tight

Seated shoulder press to tricep extension

Superset 3

Low Impact Upper Body

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! 🔥🏋🏼‍♀️

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

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

Ryann

Hayden

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 :)

Low Impact Upper Body

Community

More workouts from Sophia Panella