Name: Playbook - Sophie Grace Holmes - W1/D1 Home Workout
Uploaded: 2021-05-24T09:05:02.055Z
Duration: 45 min
Description: W1/D1 Home Workout

This is my favourite format in the ease of just tapping the screen to see the next exercise. Thanks

Kayhlia

Sydney

Mary

Brilliant, was at my fittest last year but been busy with work and my fitness dropped.  Needed a complete reset and this was great for starting over again.

Lindsey Stark

Nikki

Good exercise choices but did I miss a warm up somewhere? Certainly wasn’t 45 mins workout. I am new to the site so have perhaps haven’t navigated in the best way!

Michele

Hi Sophie,
Loved the workout - I’ve not done many weights before so the videos were really helpful! I’m really warm and my arms have definitely been worked 🥵
It’s the first time I’ve used your app and I have to admit I didn’t find it super intuitive to use during the workout - the videos wouldn’t always skip to the next one when I wanted and I had to spend a lot of time playing around to figure out what I was supposed to do. That might just be me being dumb and I’ll know going forwards though, so please don’t take that as horrible criticism, just trying to help 😕
Also do we only need to do one diamond push up? I’m not complaining as that’s already more than I can do 😂 I just wanted to flag in case it was supposed to be 10 like the other reps?
Finally, I just wanted to say you’re really inspiring and have motivated me to exercise more to get my rubbish lung function up, so thank you xxx
A fellow CFer 💪

Caitlin

I think it may be helpful to have a space to type in the amount of weight we lifted in case we were to do the same workout again.

Anonymous

Killer! Harder than it looked. My arms are jello but I loved it!

Aimee

MONDAY: PUSH

Workout:
- Push up
- Shoulder press
- Tricep overhead
- Clean and jerk
- Diamond Push up

- Hold two dumbbells with your palms facing away from you
- Drive-up until you reach full extension
- Come down in a controlled motion

Shoulder press

- 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

-Bend at the elbow
- Come all the way down
- Drive all the way up until you reach full extension
- Engage your triceps as you lift

Tricep overhead

- 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

- Start in a pushup position with your hands forming a triangle 
- Bent at the elbows to come down
- Keep your back straight and core engaged
- Push through your hands extending your arms to come up

Diamond Push up

PUSH Circuit

W1/D1 Home Workout

I think it would be helpful to have different level options available for workouts—beginner, intermediate, advanced. It may also be cool to have options for general strength, max strength, endurance, and hypertrophy—even if it were through different reps, sets, and rest time.

W1/D1 Home Workout

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