Name: Playbook - Sophia Panella - Low Impact Upper Body
Uploaded: 2025-03-07T18:13:40.601Z
Duration: 25 min
Description: Low Impact Upper Body

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

Abigail

Mikayla

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

Love it! Perfect low impact workout for when I don’t wanna lift too heavy, but still get a good burn🔥

Luteal phase hitting hard and this is just what I needed!

Lauren

LOVED this arm workout! Was very low energy and truly didn’t feel like working out. I feel so much better after moving my body and actually have more energy!

Alexys

Exactly what I needed on a day when I had zero energy to move my body. 👏🏼

perfect workout for those low energy/low motivation period days!

Amanda

Perfect for a day when I wasn’t feeling it, now I have the energy I was needing

Althea

I started to really listen to our bestie Sophie and starting focusing more on doing things more in tune with my cycle. This was the first workout i have done with the app and i absolutely loved this, short and sweet but still felt the burn ! Thank you bestie 🤍

Tiffany

On a day that I have little motivation and feel like blah, this helped me feel accomplished while getting some movement in❤️

It was a great way for me to move my body when I didn’t feel like doing anything! I added some extra and now I have the energy I was looking for before the workout! Thank you!

Kali

Hi Sophia! I just did my first workout with your program and am so excited to continue. It was exactly what I’ve been looking for - and the mindset behind them and your Instagram page is so encouraging. Thank you for all you do!! 🩷🩷

Katie

Kimberly

For when you’re energy is low but still want to get a little upper body pump in🤌🏼

- Begin bent over with your core engaged and dumbbells hanging in front of you
- Row the dumbbells driving with your elbows towards your bellybutton 
- At top of row, drive the dumbbells back for a tricep kickback
- Return back down to row then drop dumbbells back down

Row to tricep kickback

- Begin feet shoulder width apart and core engaged
- Curl the dumbbells up then immediately press the dumbbells up, wrist facing towards face
- Then press the dumbbells up above your head, twisting your wrists outwards performing an arnold press
- Drop the dumbbells back down towards curl position and slowly lower dumbbells back to your side

Bicep curl to arnold 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

Dumbbell gorilla rows

- Stand in stable position
- Put dumbbell above head and begin rotating the dumbbell around your head, keeping your core engaged the whole time
- Preform 10 on each side

Around the worlds

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!!

Low Impact Pilates Leg Day

Sophia

Grayson

Bodyweight Pilates Lower 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

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

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