Been a while since I’ve done this one. Still a really great overall workout!

Clay

It was a killer, but I loved it. Great workout!!

Britany

Really good workout with just the right amount of exhaustion.

Had to adapt equipment but with a pull up bar and bands it worked great. Definitely will need help lift my arms tomorrow!!

I am not as strong as I once was but excited to get back there

Brooke

lift as heavy as you can without compromising form!

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

straight arm pulldowns

single arm db row

seated close grip row

- Seated on an incline bench, hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell incline shoulder press

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell front raises

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

Bent over rear delt fly

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Go back in a controlled motion 
- Engage your core

Butterfly sit up

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

Core

W1/D1 Back, Shoulders, Core   Week 1-3

W1/D2 Legs (quads and glutes) week 1-3

Kicked my butt, but I did it!!! Great workout!

Don’t let the quickness of this session fool you.This is a workout!

W1/D3 Arms  Week 1-3

W1/D4 Chest & shoulders    Week 1-3

W1/D5 legs (hams and glutes)  Week 1-3

W4/D1 Back, shoulders, core   week 4-6

Setting bigger goals for 2023 and this program is gonna get me there.

W4/D2 legs (quads & glutes) 4-6

Done this one a couple of times. Really good workout with nice variations.

Great 1st week of the New Year still going strong.

W4/D3 Biceps, triceps, Core

Good twist on the arm workout with fun core.

W1/D1 Back, Shoulders, Core Week 1-3

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