Great arm workout. Just hard enough to keep going and not quit!

Stephanie

Really good quick (30 minute) workout that will have me feeling it tomorrow.

Clay

Push-ups

Hammer curls

Lateral raise into front raise

Super set

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (double)

Bent over rear delt fly

- Begin with a dumbbell in both hands and elbows close to your body
- Curl the dumbbells wide, out and up toward your shoulders
- Slowly lower down until arms are extended

Dumbbell wide bicep curls

Db Skullcrushers

Db chest flys

Superset

Perform the entire circuit then rest before beginning the next round

Plank punches

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side

High plank shoulder taps

Core circuit

W1/D2 Upper body dumbbell
Week 1 & 3

W1/D1 Dumbbell lower body
Week 1 & 3

W1/D3 Full body Dumbbell
Week 1 & 3

The description was right. This is a killer core workout!

W1/D4 500 rep Core
Week 1 & 3

W2/D1 Lower body 
Week 2 & 4

W2/D2 HIIT Core

W2/D3 Upper body 
Week 2 & 4

W2/D4 Full body 
Week 2&4

Great kick your butt workout to start the new week!

W5/D1 Lower body 
5&7

W5/D2 Upper body 
Week 5&7

This was supposed to be 5 stars! I accidentally advanced the screen and could not get back! Great workout!

Lydia

W5/D3 Full body 
Week 5&7

W5/D4 Core 
Week 5&7

Great lower body workout to start the week!

W6/D1 Lower body 
6&8

W6/D2 Full body 
6&8

These workouts really target each muscle group. They are challenging and sometimes they seem impossible and then I’m amazed I can do it. Love the length too!

W1/D2 Upper body dumbbell Week 1 & 3

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