8 WEEK- STRONG
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#STRONGWITHSYD
This is an 8 week full body program designed to make you feel STRONG.
Each week includes:
💥3 Strength Workouts (lower body, upper body, full body)
💥1 Full Body HIIT Workout
💥1 Core Workout
Weeks 1 and 8 will serve as "benchmark" workouts meaning they will be exactly the same to allow you to see all the progress you have made during the 8 weeks! I recommend you keep track of the weights and or modifications used to compare to your final week. I'll also encourage you to take before and after progress photos! Whether they are just for yourself or to share with our community, these photos are often super empowering to see the progress you have made even when you may not feel or see it throughout!
Modifications and progressions are provided in the description section of every exercise to meet you at your current ability level. Form and safety are the priority!
The recommended schedule can be found below. I realize everyone’s schedules are not conducive to this set up so you have the freedom and flexibility to shift/switch days as they suit you!
SUNDAY:
OFF
MONDAY:
Lower Body Strength
TUESDAY:
LISS (low intensity steady state: walk/bike/swim 20-30 mins)
Optional Core Circuit
WEDNESDAY:
Upper Body Strength
THURSDAY:
LISS (low intensity steady state: walk/bike/swim 20-30 mins)
Optional Core Circuit
FRIDAY:
Full Body Strength
SATURDAY:
Full Body HIIT
Please reach out with any questions you may have, I am here for YOU!
Goal:
Strength
Strength
Functional, HIIT, Calisthenics
8 weeks program
6 days/week
30-45 mins
Level:
Beginner
Beginner
Goal:
Strength
Strength
Functional, HIIT, Calisthenics
8 weeks program
6 days/week
30-45 mins
Level:
Beginner
Beginner
Love this app!!! Every workout is challenging and I've had amazing results.
Carrie
Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
Laura
Clear, strightforward, focused workouts that are enjoyable and effective.
Jess
App Features
Reminders
Set workout reminders to stay on track!
Tracking
Track your progress and share it to Instagram
Notes & Logging
Track your weights, time, and reps. Take notes to capture your thoughts when working out
Streaks
Make sure you stay on track with your goals
Favorites
Save your favorite workouts with one tap
Stream Anywhere
Stream to your TV and laptop using Apple TV, Chromecast, Roku, or Fire TV.
Reminders
Set workout reminders to stay on track!
About Syd Bast
Trainer for All Levels | Health Coach
Hi and welcome! My name is Syd and I am a Certified Personal Trainer and Functional Strength Coach, Licensed Occupational Therapist, previous Division I volleyball player and soon-to-be mama!
I created this channel as a way to bring all of my strengths and previous experiences together and provide well-rounded health and wellness information to others. I am all about functional fitness, evidence based strategies, and creating a healthy lifestyle that is sustainable for YOU.
I am well aware that there is not a one size fits all approach to fitness and health and I am here to meet you where you’re at and build on that! Please don’t hesitate to reach out with questions or concerns!
Frequently asked questions
What makes Playbook different? How do I know it will work for me?
If you haven’t had success with other workout apps in the past, you may be skeptical about ours. But we’re here to tell you, we guarantee you’ll get the results you want with Playbook. Why? We have hundreds of experts who are ready to train you. We don’t give you one-off programs of PDF documents with no assistance. Our creators add new programs (with interactive, explanatory videos) on a daily basis. Our content is new, fresh, and ever-changing to keep you motivated and ready to work! Plus, if you need help,creators are always here for you. You can message them directly if you have any questions, feedback, or simply want to share your success.
I'm a beginner, is Playbook for me?
No matter where you are in your fitness journey, Playbook can help you succeed. Workouts and programs posted in the app are for any level of fitness. Plus, trainers walk you through all exercises with easy-to-follow videos and simple written instructions. This means you’ll be able to do all the moves easily, accurately, and safely.
Do I need to purchase equipment?
It depends on the workout! Playbook has a lot of workouts that require no equipment. We also have workouts that require minimal equipment (like dumbbells or a yoga mat) and some that require weight-lifting machines. There’s something for everyone — regardless of equipment — to help you get in shape.
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