Name: Playbook - Stef And Mak - W1/D1 UPPER BODY STRENGTH
Uploaded: 2024-03-29T00:18:44.649Z
Duration: 40 min
Description: W1/D1 UPPER BODY STRENGTH

Mary Miller

Alexandria Means

Gail

Lisa

Hailey

Awesome workout! My first time back in the gym in quite a while so I was nervous, but I loved the videos and timers. I felt great during and after. Ready to stay consistent with it!

Kimmy Brown

it was great! i’m four months pp and so excited for the dumbbell only program!

Ashley

Awesome work out! Getting back into lifting and this was tougher than I thought!

Kim DiBiasi

Holy cow!! 🥵🔥🔥 SO good!! Who knew I was stronger than I thought! 😅

Richelle Jones

Love that it has step by step and it’s slow so it burns more haha 🥵

Priscilla 

Alexa

Feeling great! Excited to start this program at home 🏠

Raquel

Annisha

Lexi

Janeth

Janet

another great workout!! feeling strong 💪🏻💪🏻

Makenzie

Kerstin

Mariah Bloom

Motivating first workout! 10 mo PP and 16 wks pregnant I’m finally feeling well enough to get a workout in! Can’t wait for tomorrow 😅

Brooke

Wowww!!! This was amazing. I haven’t enjoyed an upper workout like this in a very long time. I am in pain but a good one. Ya know lol

Lisbet

Really good! I feel very fatigued and tired after!

Nya Miller

Theresa

Awesome first workout after being released postpartum!

Juli

Killer dumbbell workout for the first day! Can’t wait to finish the program ☺️

Lindsey

Perfect at home work out and easy to follow.

Meghan

Kylie

Dominique

It was challenging but in the best way! I am been struggling to life weights and I am happy I finally downloaded the app!

Jenny

Shoulders feel good and I burned a lot for an arm day!

Kasey

Addison Taylor

Amanda

Quick but definitely effective! Already feeling the burn ☠️

Carly

Jennifer Welch

Matthew

I am very weak in my shoulders especially my left shoulder! I feel that me doing this workout for my upper body that it is opening up my shoulders. I really enjoyed this workout!!!!!

Stephanie

Lauren

I’ve done a couple workouts so far and I am in love!! The only thing that I would find really helpful, especially for beginners, is a description of how to do some of the movements. At times I overthink and question whether I have the right form or not. But overall 5 stars and I will continue to use the app!

Kaitlin

LOVING this program! 
Goal this 6 weeks; to grow bicep strength and push up strength

Hannah Slinkman

Jalyn

A push-up finisher was brutal. Fully prepared to not be able to lift my Stanley cup tomorrow 😂

Ciara

awesome! So easy to do when you have an extra 30-45 min! Did this over my lunch!

My arms are noodles ! Great workout today!

Alyssa

Alexandra

Tayla

Emma June

Amy Wilkinson

Arms are shaking!!!! Awesome killer arm workout! Loved the EMOM

Renae Middleton

Love these dumbbell workouts so much. Having a baby at home, this makes it easier to do them at home!

Haley

Break up into however many reps or sets as needed, with limited rest

ENTRY: Push-Ups

Renegade Rows

Close Grip Chest Press

Lateral Raise

Superset 1

EMOM stands for every minute on the minute. You will complete an exercise for a certain number of reps in less than 1 minute. The remaining time within the minute serves as your rest. 

Ex.) if you finish 12 shoulder press in 30 secs you will rest for 30 secs before moving onto 15 dumbbell curls. If you finish 15 dumbbell curls in 45 secs you will rest for 15 secs and then complete 12 shoulder press again. You will do each movement 4 times to reach 8 minutes.

Shoulder Press

Dumbbell Curl

8 MIN EMOM

Dumbbell Chest Fly

Skullcrushers

Underhand Dumbbell Row

Superset 3

EXIT: Push-Ups

W1/D1 UPPER BODY STRENGTH

W1/D1 Dumbbell Only Intro

Teodora

Hard and great at the same time. Loved it!

Doesn’t seem that hard, but man was it a killer 🔥🔥

W1/D2 HIIT

W1 D3 rest was a 15 min full body stretch. Love these reset days

Angie

W1/D3 REST

First time back in a while and this one felt 🥵🔥🔥

Yuridia

W1/D4 LOWER BODY STRENGTH

W1/D5 REST

Gloria

Loved that one!! 👏🏻👏🏻👏🏻

Maddie

W1/D6 FULL BODY STRENGTH

W1/D7 REST

Great quick arm workout. Only had 25 min - it was easy to follow simple moves but I felt the burn!

Annie

W2/D1 UPPER BODY STRENGTH

Thought it was easy at first… not easy 🤪 good sweat!

It looked so sweet and innocent!!! No. No no no. It was soooo hard (and so good).

Sara

W2/D2 HIIT

W2/D3 REST

Awesome workout - took a bit slower and changed the jump squats to jump jack to match the low energy/luteal vibes I got going now- showed up and did it ✅

Gabby

W2/D4 LOWER BODY STRENGTH

W2/D5 REST

Modified some reps and intensity for luteal phase and super low energy - awesome workout 💪

W2/D6 FULL BODY STRENGTH

W2/D7 REST

W3/D1 UPPER BODY STRENGTH

Jill

W3/D2 HIIT

W3/D3 REST

Awesome! I really like the amount of rest days and balance with the workouts 🙂

These workouts really get the blood pumping and the sweat pouring for me.

W3/D4 LOWER BODY STRENGTH

W3/D5 REST

I saw everyone post about the devil presses and thought after the first set “those weren’t that bad”. Then I had to do them at the end 🥵💪🏻

Heidi Lattire

W3/D6 FULL BODY STRENGTH

W3/D7 REST

Libby

Great workout! That last EMOM had my shoulders on fire!!

W4/D1 UPPER BODY STRENGTH

Good burn ❤️‍🔥 good powerful workout

W4/D2 HIIT

W4/D3 REST

Tally

Yow!!! I really enjoyed this one. That EMOM was fire!

W4/D4 LOWER BODY STRENGTH

W4/D5 REST

Logan Sorrells

Kindle

W4/D6 FULL BODY STRENGTH

W4/D7 REST

Samantha

W5/D1 UPPER BODY STRENGTH

One of the hardest workouts I’ve ever done 😅🥲

W5/D2 HIIT

W5/D3 REST

Excellent! Really feel my lower body getting stronger

Those alternating lunges at the end killed me🥵

W5/D4 LOWER BODY STRENGTH

W5/D5 REST

1st full workout since having a baby & it felt AMAZING! Can’t wait to do it again and to see my progress!

Lorrie

W5/D6 FULL BODY STRENGTH

W5/D7 REST

One of my favorite arm workouts to date. Feel myself getting stronger!

Jenna

Micaela

W6/D1 UPPER BODY STRENGTH

Short and sweet, but my goodness! Never before has 40 seconds felt like an eternity.

Shawna Gordon

W6/D2 HIIT

W6/D3 REST

Loved this workout! I’m in my 3rd trimester and this was doable with minimal substitutions!!

Quick little lower body burner! Great way to get back into it after vacation!

W6/D4 LOWER BODY STRENGTH

W6/D5 REST

Loved this 6 week program! 6 months postpartum and haven’t done any consistent exercise in years (since collegiate volleyball days). Looking forward to the next!

Did the 6 weeks! Can't wait to do it all again 🥰

Awesome workout program! I finished strong and did all push-ups at the end on my toes and didn’t stop! The last few were tough but I did it! Thank you! 💃🏻🙌🏽

W1/D1 UPPER BODY STRENGTH

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