Name: Playbook - Sophie Grace Holmes - W1/D2 12 Weeks
Uploaded: 2021-01-18T11:47:44.221Z
Duration: 45 min
Description: W1/D2 12 Weeks

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

Veronika

Kimber

Rebekah

Fantastic workout. Great explanation of exercises and modifications given if needed.

Lauren

Ability to track the number of rounds on AMRAP and HiiT

LUCI

Alannah

Great video! Do you have a full body with core workout?(:

Brenda

Laura

Awesome workout! So sweaty! So out of breath! Just what the doctor ordered! Lock down glow up here I come!

Lara

Great workout! My legs were complete jelly by the end but feel so good now and it definitely pushed me to go further 💪🏼

Becky

Great sweaty workout. I loved that I can watch you perform the excercises ahead of myself doing it so I can work on and improve my technique.

Stephanie

Nikki

Becci Such

Tara

Left me in a hot, sweaty mess, gasping for air! 
Awesome workout!!

Justine Lloyd Kristensen

EMMA

Nicole

Emma

Feeling very sweaty! Great workout on day 2 of the 12 week challenge

Fiona

Tuesday: Full Body + HIIT

Workout:
 - Buy in:
    50 Jacks
    50 Squats

 - 15 Minute AMRAP - 10 reps
   Squats
   Lunges
   Wide Push ups
   Burpees
   Bicep curl
   Jack Knife

 - HIIT
    30 seconds work 4 rounds
    Jumping lunges
    Sprint
    Squat jumps

- Start in a shoulder-width stance with your arms by your sides
- Hop bringing your arms above you and landing in a wide stance
- Hop returning to the initial position 
- Increase speed as you feel comfortable

Jumping jacks

- Push your glutes back
- Keep your knees over your toes and come down
- Push through your heels to come up
- Keep your chest up

Squat

Buy in

- Start with a shoulder with stance 
- Step back
- Bring your back knee down until both legs are at 90
- Step through your front foot
engaging your quads and glutes

Reverse lunges

- Start by placing your arms outside shoulder with
- Bend at the elbows bringing your body down
- Come down as much as you can
- Press through your hands extending your arms to come up

Wide pushup

- Place your hands on the floor in front of you
- Hop landing in a pushup position
- For option 1 bring your body all the way down to the floor
- Hop back bringing your feet close to your hands
- Jump up extending you arms over your head

Burpee

- Keep your chest up and core tight
- Curl the dumbbell up
- Squeeze your biceps at the top and come down in a controlled motion

Bicep curl

- Lay on the ground
- Bring your upper body up and knees up at the same time
- Meet in the middle
- Keep your core engaged

Jackknife

AMRAP

Jumping lunges

- Come down flexing at the hip and knees
- Come all the way down to 90 degrees
- Explode up extending your legs
- Land softly

Squat jump

Sprint

HIIT Circuit

W1/D2 12 Weeks

Natasha Sanjaya

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

Started the 12 weeks again with heavier weights 💪🏼

W1/D1 12 Weeks

W1/D3 12 Weeks

Rachel

W1/D4 12 Weeks

Olivia

W1/D5 12 Weeks

Great quick workout! Fast and felt it every second.

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

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!

Anonymous

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

Victoria

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!

W3/D1 12 Weeks

Every muscle aches! Absolutely loved it 💪🏻

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

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 ☀️ 💪🏼 🥵

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/D2 12 Weeks

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