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

Britany

Clay

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

May only be thirty minutes but it’s a killer thirty minutes.

chin ups

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Dumbbell hammer curl

Db Skullcrushers

Reverse curls

- Begin with a dumbbell in each hand
- Curl dumbbells up towards your shoulders engaging your biceps
- One dumbbell will hold at the top of the curl engaged as you lower and re-curl the opposite arm

8 each side

Dumbbell ISO bicep curls

press downs

- Keep your core tight
- Spread the rope apart at the top of the movement

Overhead rope tricep extensions

Pushups with ball

hello dollies

- Holding your legs extended up
- Sit up and reach for your toes with both hands

Lying toe touches

- 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/D3 Arms  Week 1-3

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

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

Really good workout with just the right amount of exhaustion.

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

W1/D2 Legs (quads and glutes) 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/D3 Arms Week 1-3

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