Name: Playbook - Sophie Grace Holmes - W1/D1 12 Weeks
Uploaded: 2021-01-18T11:45:47.244Z
Duration: 45 min
Description: W1/D1 12 Weeks

Natasha Sanjaya

Brilliant workout, first session back post Christmas period and feel fab 🙌🏼!

Rebekah

Started the 12 weeks again with heavier weights 💪🏼

EMMA

Sydney

I love do the 12 week programme so good to have new goals 😍 🙌

Olivia

Hi Sophie! I think being able to adapt timings on the core part (e.g. instead of 45 seconds start with 20 secs.) and gradually build these up, as I think for some people this might be a lot to cope with straight away :)

Kelly

I loved this first workout for the 12 week program! The combination of a solid buy in, compound movements and ab finisher at the end made me feel accomplished! I look forward to continuing this program!

Anonymous

I enjoyed it but was not sure if there was suppose to be a warm up and stretching afterwards.  Do you always start with the Buy In before the rest of the exercises?

Lindsey Stark

Christine

I’m so obsessed with exercise now 🥰🥰

Aileen

The buy in almost killed me but thrilled I done it 💪🏻

Victoria

Ellen

Really enjoyed the workout and thought it was a good mix of exercises. It would be good to have a warm up and cool down included and also an interval timer on the core round would be helpful but otherwise great workout!

Becky

Charlotte

Loved it. My shoulders were killing. The only thing is before you click start workout the circuit said 5 rounds but when you click start workout it had 3 rounds. I did 5 and really.enjoyed it 🙂

Nicole

That was an awesome workout! Pushed my limits with10kg dumbbells and the core workout just about finished me off!  Brilliant!

Justine Lloyd Kristensen

It was good- looking forward to when it is a full video rather than individual ones

Kaley

Monday: Upper Body + Core

Workout:
 - Buy in:
       50 Push ups
       50 Commandos

 - 5 sets 10 reps
   Push Press
   Chest Press
   Single Arm Clean & Jerk
   Tricep Dip
   Walk out

 - CORE
   45 Seconds work 3 rounds
   Leg raises
   Russian Twist
   Toe Touches

- Start in a high-plank position with your hands directly underneath your shoulders
- Come down flexing at the elbows
- Drive all the way up
- If you need to place your knees on the floor

Push up

- Start in a plank position with your hands directly underneath your shoulder
- Bring one forearm to the ground
- Repeat on the opposite side
- Keep your core tight throughout the movement

Commando

Buy in

- Hold the dumbbells right above your shoulders
- Keep your chest up and core tight
- Dip and drive the dumbbells above you

Push press

- Lay flat on your back with your knees bent
- Drive the dumbbells up
- Engage your chest as you go up

Chest bench press

- Hold the dumbbells by your sides
- Dip, bending your knees slightly
- Bring the dumbbells down to your thighs and pull up
- Extend your arms above you

Clean and jerk

- Place your hands on the edge of an elevated surface
- Bent at the elbows to come down
- Don't let your elbows flare out
- Come down until your arm reaches 90 degrees
- Push engaging your triceps to come up

Tricep Dips

- Place your hands in front of you with your legs extended
- Walk your self out all the way to a high plank position
- Walk back to the initial position keeping your core tight

Walkout

Upper Body Circuit

- Lay on the floor with your hands by your sides
- Raise your legs until you reach 90 degrees
- Come down in a controlled motion without touching the floor
- Keep your abs engaged

Leg raise

- Sit on the floor and lean back until your back is at 45 degrees
- Rotate the weight from on side to the other
- Keep your core engaged

Russian twist

- Lay on the ground with your legs extended above you
- Keep your hands extended 
- Go up and touch your toes
- Keep your abs tight

Toe touch

Core Circuit

W1/D1 12 Weeks

Quick and effective workout! Great for when you’ve had a long day.

Veronika

Kimber

W1/D2 12 Weeks

Laura

W1/D3 12 Weeks

Rachel

W1/D4 12 Weeks

LUCI

W1/D5 12 Weeks

Great quick workout! Fast and felt it every second.

Brilliant! Super challenging- I’m going to ache tomorrow! 💪

Lara

W1/D6 12 Weeks

W1/D7 12 Weeks

Ooo that was a killer, brilliant workout.

Valerie

Amazing and I managed to do 50 push-ups in one go! Feeling proud of myself x

W2/D1 12 Weeks

The hiit really finished me off this morning! 🥵

Sophie Rose Handley

I loved this workout! My heart is still racing and I was able to get some mucus out. Thanks Sophie!

W2/D2 12 Weeks

Excellent workout! My legs and abs feel it!

Very good, Im finishing week 2 of 12 week program and every time i finish a workout it leaves me sweaty but feeling good and strong!!

Reda Mikalauskyte

W2/D3 12 Weeks

W2/D4 12 Weeks

Brilliant, wasn’t feeling it when I started but now feel great!

So tough but great - those man makers kill me

W2/D5 12 Weeks

Managed to do all the push ups! Yay 🙌🏽

W2/D6 12 Weeks

W2/D7 12 Weeks

Great workout! My arms and abs are feeling it!

Tara

W3/D1 12 Weeks

Every muscle aches! Absolutely loved it 💪🏻

Nikki

W3/D2 12 Weeks

Feel the burn 🍑 🔥 17 mile bike ride followed by this spicy workout 🌶 and my glutes and legs are definitely feeling it!

Really good - always dread those 100 lunges 🙈

W3/D3 12 Weeks

W3/D4 12 Weeks

Hard but I feel bloody fantastic now 🙌🏽

Manmakers are the new burpees... awful! 😰 Finishing Friday feeling strong 💪🏻

W3/D5 12 Weeks

W3/D6 12 Weeks

W4/D1 12 Weeks

My plan was to cancel after the first month and head back to the gym instead - but now I can’t live without this plan! I’m looking forward to doing it in the gym next week! ✨

W4/D2 12 Weeks

Brenda

W4/D3 12 Weeks

W4/D4 12 Weeks

So so hard today and super hot! But gone it done and can now stretch then relax and enjoy the sun feeling great ☀️ 💪🏼 🥵

Fiona

W4/D5 12 Weeks

Few days off as I was away and good to ease back into it with this workout!

W4/D6 12 Weeks

W4/D7 12 Weeks

Loved the increase in intensity this week, especially in the core section. My core definitely feels stronger than when I started this programme.

W5/D1 12 Weeks

W5/D2 12 Weeks ( missing lunge pulses )

Savage! Loved it 💪🏼 glutes and abs are on absolute 🔥 🔥

So didn’t want to do this on the hottest day of the year, but got it done 🥵

Loving how the plan is starting to increase with intensity!

W5/D3 12 Weeks

W5/D4 12 Weeks

Love the range of exercises - never gets boring

Starting Friday strong 💪🏻 Nice to see the burpees creeping back in! 🥵 super sweaty, but absolutely loving it!

W5/D5 12 Weeks

Managed to complete the circuit and the ab finisher within the 20 minutes. Loved the core finisher format and could really feel the burn!

W5/D6 12 weeks

W5/D7 12 Weeks

Loving how each workout has a variety of exercises! Finishing off my Monday feeling strong 💪🏻 ⭐️

Love the workout 💪 happy birthday 😀

W6/D1 12 Weeks

Thank you so much for being a motivation for me! I'm a CF patient and my FEV1% increased since I started this programme. Thank you so much! 🤗🥰

Anemone

Savage HIIT finisher 🔥 have definitely worked my whole body

W6/D2 12 Weeks

Can’t tell you how much I’m motivated by this plan!

W6/D3 12 Weeks

W6/D4 12 Weeks

The workout of the week I dread the most, but always feel banging after!

W6/D5 12 Weeks

Absolutely love the ab finisher! Pure agony but in the good way

Hot hands is my new fave ab exercise 🖐🏼

W6/D6 12 weeks

W6/D7 12 Weeks

Sweaty with a crazy core burn 😰 loved it!

W7/D1 12 Weeks

So good to be back and sweaty after 4 days away on holiday! I actually missed it!

W7/D2 12 Weeks

After having a weeks break from workouts it’s safe to say I was dreading doing the first workout. 
Love the fact you can do these workouts and push the boundaries without even realising! 
Thanks Sophie, love being back at it 💪🏻⭐️

W7/D3 12 Weeks

W7/D4 12 Weeks

Re-did this workout. Added extra reps in the EMOM round and didn’t break. Did it in 7:17 and now ready to collapse 🥵💪🏼💦

Lovely morning sweaty session to start my Friday strong 💪🏻

First day back as a teacher and I managed to do it after work for the first time! X

W1/D1 12 Weeks

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