Name: Playbook - Sophie Grace Holmes - W5/D1 12 Weeks
Uploaded: 2021-01-18T11:44:54.479Z
Duration: 45 min
Description: W5/D1 12 Weeks

Rebekah

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

Becky

EMMA

Nikki

Fiona

Monday: Upper Body + Core

Workout: 
 - Buy in:
   50 Push Press

 - 5 sets 10 reps
    Dead stop pushups
    Chest press
    Bicep curl to press
    Tricep extension
    Dumbbell row

 - CORE/45 Seconds work 3 rounds
    Plank hip rotation
    Jack knife 
    Crunches 
    Single leg jackknife

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

Push press

Buy in

- 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

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

Chest bench press

- 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

-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

- Bend forward at the hips
- Make sure your back is flat
- Pull the dumbbells up keeping your elbows close to your body
- Focus on your back as you go up
- Come down in a slow controlled motion

Dumbbell row

Upper Body Circuit

- Start in a low plank position
- Keep a neutral spine
- Rotate your hip all the way around 
- Keep your core engaged

Plank hip rotation

- 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

- Start with your legs at 90 degrees and your lower back against the floor
- Place your hands by your head
- Bring your shoulder off the floor squeezing your abs
- Come down in a slow controlled motion

Crunch

- Lay on the floor face up
- Bring your upper body up
- Brint your knee up and have them meet with your upper body in the middle 
- Keep your core tight

SIngle Leg Jackknife - Regression

Core Circuit

W5/D1 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

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

Olivia

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!

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!

Tara

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

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 ☀️ 💪🏼 🥵

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

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

W5/D1 12 Weeks

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